Tuesday 17Dec13
A. Power Snatch; 75% x 2 x 3, 80% x 1 x 3 B. Power Clean + Jerk; 75% x 2 x 3, 80% x 1 x 2, 85% x 1 x 4 C.1 RDL to knee only @ 22×1 x 3 x 3, rest 60 seconds C.2 DB bent over row x 5/side x […]
Monday 16Dec13
A. Snatch; 2 @ 75% x 3, 80% x 1 x 4 B. EMOM x 6 minutes = 3 TnG cleans @ tough weight C. Back Squat @ 90% x 1 x 3 + 4 rounds @ 80% 15 cal on aD 5 OHS @ 135 10 burps up and over box jumps, 24” 15 […]
Saturday 14Dec13
For time: 500m row 20 C&j @ 95 20 cTB pull ups 500m row RESULTS: 6:17 –REST 2 HOURS (taught class)– A. RDL x 4/side x 3 sets, rest 60 seconds B. BB back rack reverse lunge steps x 3/side x 3 sets, rat 60 seconds bt. legs + 10 minute amrap 200m row 1 […]
Friday 13Dec13
4 rounds for time 15 hang power cleans @ 95# 15 thrusters @ 95# 15 T2B 45 double unders -rest 12 minutes- For time: 500m row 20 C&j @ 95 20 cTB pull ups 500m row RESULTS: A. 12:27. Crap B. I didn’t get to do the second part of this until Saturday. My schedule […]
Thursday 12Dec13
A. Single leg DL x 5/side x 3 sets – rest as needed – this is a warm up B. Snatch balance – 2 reps EMOM x 6 minutes C. Clean Cluster; 1.1.1.1 x 3, rest 10 sec., rest 2 minutes *build upon last time D. EMOM x 10 minutes = 4 UB muscle ups […]
Tuesday 10Dec13
A. RDL to knee only x 3 x 3 sets @ 70% of 1RM BS B. DL x 3 reps x 3 sets @ 80%, rest 2 minutes C. Push Press – build to a tough double + 5 minute amrap kb swing @ 70# 4 minute amrap double under 3 minute amrap C&J @ […]
Monday 09Dec13
A. Snatch cluster @ 77% x 1.1 x 4, rest 10 sec., rest 2 minutes B. clean pull x 1 + hang clean x 1 x 3 sets, rest 3 minutes C. GH raise x 10 x 3, rest 60 seconds + 4 rounds @ 80% effort 400m row 10 cTB pull ups 10 box […]
Saturday 07Dec13
A. Single leg dead lift x 5/side x 3 sets B. Good morning x 8 x 3 sets + 10 minute amrap 20 cal on aD 4 MU 10m handstand walk -rest 6 minutes- 10 minute amrap 15 cal on aD 10 toes to rings 5 hang power cleans @ 135 3 burpee over barbell […]
Friday 06Dec13
A. RDL @ 80% of 1 RM Back squat x 3 to knee only x 3 sets B. Snatch pull x 1 + power snatch x 1 + hang power snatch x 1 x 3 sets C. EmOM x 6 minutes = 1 PC + 1 PJ *start @ 65% and build each minute – […]
Thursday 05Dec13
A. Front rack reverse lunge step x3/side x 3 sets, rest 2 minutes B. Snatch balance x 1 + oHS x 2 x 8 sets *building per set, rest 60 seconds C. DB bent over row x 6/side x 3, rest 60 seconds + 10 minute amrap @ 80% 200m row 2 TGU/ arm, 24kg […]