Tuesday, May 3, 2016

TUESDAY

(A) Power Clean + Hang Clean + Jerk

(B) 4 Rounds
5 x Thrusters: 40/30
10 x Pullups
15 x RKB Swings: Heavy
30 x Double Unders

Monday, May 2, 2016

MONDAY

(A) Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%


(B) Every 4 minutes for 16 minutes (4 Sets)
Run 400 Meters
10 x Burpee Box Jumps: 24/20

Friday, April 29, 2016

FRIDAY

(A) 1 x Hang Snatch + 1 x Snatch + 1 x OHS
Aim to build in load over 7 sets.


(B) For Time
25 x Wall Balls
-THEN-
10-8-6-4-2 Box Jump: 24/20
2-4-6-8-10 Power Snatch: 50/35/30
-THEN-
25 x Wall Balls

EXTRAS
1000m Row

800m Run

Thursday, April 28, 2016

THURSDAY

(A) Back Squat
1 x 5 reps @ 75%
1 x 4 reps @ 80%
1 x 3 reps @ 85%
1 x 1 rep @ 90%
1 x MAX reps @ 70%

(B) 21-15-9
Clean: 60/40/35
Run 400m
NOTE: Any Clean permitted.

EXTRAS
3 Rnds
Row 20/15 Cal
5 x D-Ball: AHAP

Wednesday, April 27, 2016

WEDNESDAY

(A1) Bench Press
3 Sets x 6-8
2 Sets x 10-12
1 Set x 15

(A2) 3 Sets (Every 2nd set of Bench)
Single-Arm Dumbbell Row x 8 reps/arm
*Build in load.

(C) 5 Rounds
3 x Bar Burpees
6 x Push Press: 60/40
9 x Deadlift: 60/40
12 x TTB

EXTRAS
Hang Snatch - Build to a Max load in 12min or 2 misses.
-THEN-
1x1@70%
1x1@80%
1x1@85%
1x2@75%
1x1@80%
1x1@85%