Saturday, December 10, 2016

SATURDAY

A) Snatch (These are not touch and go)
3x65%
3x70%
3x75%
2x80%
1x85%
1x90%/
3x1@80%

B) Clean & Jerk (2+1 means 2 Cleans + 1 Jerk, it then moves to 1 C&J @ 80%)
 - Rest as needed between sets)
2+1@65%
2+1@70%
2+1@75%
2@80%
1@85%
1@90%
3x1@80%


Friday, December 9, 2016

FRIDAY

(A) EMOTM x 30
6 Rounds of:
(Min1) 200m Run
(Min2) 15 x Wall Ball: 9/6kg - 10/9ft
(Min3) 15 x Box Jumps: 24/20
(Min4) 15 x HSPU
(Min5) 35 x Double Under's

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.  

Friday, December 2, 2016

FRIDAY

(A) Clean & Jerk
EMOTM x 6 reps: 50/35/30kg

(B) AMRAP 13
3 x Power Clean and Jerk 

13 x Pull Ups 

23 x Double Unders
*For Power Clean and Jerk, go as heavy as possible.

Thursday, December 1, 2016

THURSDAY

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.