RI COACHING

RI COACHING

Power Clean 70% x 2 x 10

Prowlers 50m x 6

BACK SQUAT

Back Squat

340# / 351# / 362#F / 362#F / 320#

OHS + MU

OHS with Dark Knight
173# x 3
180# x 3
190# x 3
201# x 3 PR
210# x 3 PR

Then

1,2,3,4,5,4,3,2,1 MU
AES 21 DU

Time = 10:15

RI COACHING

RI Coaching with Lightning / Typhoon / Ruthless

Power Snatch
80% x 2 x 10

Then

15Mins
400m
AMRAP
WallBall
KBS 1.5 Pood

POWER CLEAN + PROWLER

Power Clean with Killer + Butcher
184# x 1 x 2
195# x 1 x 5
210# x 1
221# x 1 x 2 PR

Then

50 Prowler + 100m (4 Plates) = .37 / .41 / .39

BOX SQUAT + WOD

Box Squat with VooDoo + Killer

140# + double Minis x 2 x 8
190# + double Minis x 2 x 2

Then

10Rds
5 Pull Up
10 Push Up
15 Squat

Time : 7:52

FRONT SQUAT + RACK PULL

Am With TiTan + Ruthless

Front Squat
250# / 272# / 302#PR

Rack Pull (off 45#)
320# / 381#F / 381#PR

Good Morning
140# x 3 x  2

Transverse KB Deadlift
32Kg x 5 x 2

Abs

Pm With Killer & Typhoo

Push Jerk
230#/250#F/250#F/250PR

Then

5 Rds (G)
4 HSPU
8 KBS 2 Pood
12 Squat

Time : 6:00

SWF - COACHING OLY CLINIC

Am

SWF - Coaching Oly Clinic

DEADLIFT + WOD

Deadlift (Sumo) With Butcher + Hicks
320# x 1 x 5
331# x 1 x 5

Then

7 Mins AMRAP
7 Front Squat 184#
14 Pull Up

Score = 4 Rds + 3 Front Squat

REEBOK 25TH ANNIVERSARY DINNER

Reebok 25th Anniversary Dinner Gala

Killer / Butcher / Lightning / Mustang / Dark Lord

BENCH PRESS + BOX SQUAT

Am with Lightning

Bench Press
158# x 3 x 10

Alt DB Shoulder Press
15Kg x 10 x 2

BB Row
88# x 15 x 2

Pm

Box Squat with Killer / Viper / Butcher / Dark Knight
320# x 2 x 10 (reverse bands)

Then

21, 15, 9
Thruster 120#
KTE

Time : 9:12

SNATCH + WOD

Snatch With Killer + Butcher

162# / 167.5# / 173#PR / 173#

Then

10Mins AMRAP (G)
5 MU
50 DU

Score = 3 Rds + 43 DU

2012 WRESTLING NATIONAL TRIALS

1200hr - 1900hr

Wrestling Federation Of Singapore Official

Typhoon 94Kg Champion

"NIGHTMARE" FAREWELL

"NightMare"

400m (5 Rds Each)
AMRAP
Burpee
KBS 2 Pood

Patnered with PointBlank + Jasmine
Score = 39:24 / 554 Reps

FRONT SQUAT + CLUSTER DEADLIFT

Am with Dark Knight + TiTan

Front Squat
230# x 3
250# x 3
272# x 3 PR

Sumo Deadlift
341# x 1 x 10

GH Raise
x 7 x 2

Reverse Hip Ext
45# x 17 x 2

Abs

Pm

Weighted Pull Up
32Kg/37F/40F....

Then

10Mins AMRAP (V)
7 OHS 140#
14 TTB

Score = 4 Rds + 4 TTB

Then

5 Rds (V)
10 Burpee
10 DU

Time = 5:50

BENCH PRESS

Am

Bench Press
151# x 3 x 7
162# x 3 x 3

DB Alt Press
25Kg x 10 x 2

KB Alt Shoulder Press
16Kg x 8 x 2

SNATCH BALANCE + WOD

Snatch Balance With Killer

190# x 1 x 4
201# x 1

Then

10Mins AMRAP (G)
5 HSPU
10 Hang Power Clean 140#
50 DU

Score = 2 Rds + 35 DU

WOD

With Ruthless

7 Rds
5 Thrusters 140#
7 Pull Up
21 DU

Time : 12:25

MEETING WITH REEBOK + INCORPORATION CF ENDURO

Am

Meeting With Reebok RSH

Launching "Sport Of Fitness" Event in April........

Pm

Incorporation CF Enduro

BACK SQUAT + SHOULDER PRESS

Am

Back Squat
320# x 1 x 6
331# x 1 x 4

Rack Deadlift 12'
410# x 3 x 3

Power Shrug (Snatch Grip)
230# x 5 x 3

Abs

Pm

Shoulder Press
151# x 1 x 2
162# x 1
173# F
151# x 1

Then

3 Rds
5 MU
20 WallBall 20Kg
230m

 Time : 9:47

POWER SNATCH

Power Snatch
146# x 1 x 2
157# x 1 x
162.5# x 1 x 2

RI COACHING

RI Coaching With Lightning + Ruthless + Typhoon

Power Clean (Heavy Singles)
x 1 x 7

Prowlers 50m x 5
Sled Sprints 50m x 5