Thursday, December 18, 2014

Bench & Deads

(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
15 x Wall Balls: 9/6kg - 10/9ft
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Wednesday, December 17, 2014

Wednesday

(A) Snatch Complex @75% of Snatch
Power Snatch + Hang Snatch + Snatch


(B) 2 Rounds Compare Here
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

Tuesday, December 16, 2014

Tuesday



(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
2x10 @ heavier than last week


(B) 4 Rnds
10 x DB/KB G2O: AHAP
10 x Box Jump Over: 24/20
250m run

Monday, December 15, 2014

MONDAY



(A) Clean & Jerk - Find a 1RM

(B) 10min AMRAP
10 x C2B Pull-ups
20 x KB Swings - 24/16kg (Russian)
40 x Double Unders
**You have 60sec MAX to complete your DU. If your not done in that time, drop for 3 burpees & move on.
YOUR 60sec BEGINS FROM YOUR 1st D/U REP.

Friday, December 12, 2014

FRIDAY


Yay!!

(A) Sumo Deadlift
TnG 5

(B) 3 Rounds (NFT)
15 x Box Jumps: 30/24
12 x HR Push-up
9 x Russian KB Swings: 32/24/20

Thursday, December 11, 2014

Bench Re Test



(A) Bench Press: 50 reps@3/4 Bodyweight
Accumulate in as few sets as possible. Compare Here

(B) For Time
12 x Snatch: 55/35/30
Run 800m
50 x Double Under
9 x Snatch
Run 600m
40 x Double Under
6 x Snatch
Run 400m
30 x Double Under
3 x Snatch
Run 200m

20 x Double Under

Wednesday, December 10, 2014

WEDNESDAY



(A) Every 30 seconds, for 10min (10 sets of each) perform the following:
Interval 1 (30s) – High Hang Snatch x 1 rep
Interval 2 (60s) – Snatch x 1 rep
NOTE: Perform both movements at 70-75% of your 1-RM Snatch. High Hang today is between pockets & mid thigh. Same as last week, try & increase the load a little bit.

(B) AMRAP x12@61/43/38kg
12 x Deadlifts
 9 x Hang Power Clean
 6 x Jerks (any)
NOTE: Use one bar & same load throughout whole workout.