Thursday, December 8, 2016

THURSDAY

A) Heavy Single
Push Jerk + Split Jerk

B) For Time
21-15-9
KB Swings: 24/16KG
TTB
400m Run

Wednesday, December 7, 2016

WEDNESDAY

A) Bench Press
2 Sets x Max Reps @ 3/4 BW
3 Sets x Max Reps @ BW
Note: Warm up appropriately and rest as needed between sets.
And don't forget to have a great day!

B) For Time
15 x Power Clean 2 Overhead: 60/40/30
15 x Burpees
Run 600m
12 x OHS
Run 600m
9 x Squat Clean & Jerk
9 x Burpees

Tuesday, December 6, 2016

TUESDAY

A) Snatch
6 reps EMOTM x 5min: 50/35/30kg

B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees

Monday, December 5, 2016

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@91%

B) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16kg

Saturday, December 3, 2016

A BIT OF STAMINA CONDITIONING

For time: 
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (61/43/35#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.