06/18/2013
Oly/Skill Box Jump, work up to highest box jump 3-Position Power Snatch (floor, knee, mid-thigh), up to heaviest 4x400m Run, Recover 1:1 (if it takes you 2 min to run 400m, rest 2 min) Accessory, choice core or band work
Read More06/17/2013
ME Lower Box Squat, up to 1 Lower weight and hit 3 heavy sets of 8 3 Clean Deadlift + 1 Hang Cleam, up to heaviest 4 sets max unbroken wall ball, rest 60 seconds between efforts Banded Good Mornings, 3×50 or 3 trips with sled
Read More06/14/2013
Max Upper Split Jerk, up to 1 Floor Press, 5×5 Bentover Row, 5×5 5 Rounds for Reps, not for time Max Chin-Ups Max Push-Ups Max Sit-Ups For the reps to count, they must be performed unbroken. That means no dropping off the pull-up bar, no knee down on push-ups, and no stopping on sit-ups. Accessory, ...
Read More06/14/2013
Speed Lower Pause Front Squat, 60%, 8×3 Sumo Deadlift, up to 5 Barbell Lunge, 4×8 per leg, heaviest possible Partner Glute Ham Raise, 3 sets 100 Kettlebell Swings For Time Bonus Accessory: Choice Hamstring
Read More06/12/2013
Speed Upper Press, 6×3 @ 60% On The Minute x 12 Minutes Odd: 3-5 Handstand Push-Ups Even: 4-6 Pull-Ups Kroc Rows, 3 sets, heavier than last time OR more reps Mini-Plate Complex: 5 Plate Cleans 5 Plate Press Outs 5 Plate Tri Extensions 5 Plate Rows As Fast As Possible 1 Round of complex, 10 ...
Read More06/11/2013
Double Under Practice Power Snatch, up to 1 (no more than 2 misses) AMRAP 10 5 Power Snatch, 65% 10 Toes-2-Bar 100m Sprint (20 no-pushup burpees if it’s raining) Core Conditioning Choice Accessory/Skill Work
Read More06/10/2013
Max Lower Hang Cleans, work up to a few singles at 60-70% Front Squat, up to 1RM Heavy Sled Pulls or Good Mornings (depending on weather) Barbell Hack Squat, up to 5 Barbell Hip Thrusts, 4×8 Choice Hamstring: Kettleb3ell Swings, Back Extensions, Single Leg Deadlift, Heavy Band Curls
Read More06/07 and 06/08/2013
Friday – Speed Upper Pause Squat, 6×2 @ 70% Pistols, 3-5 On The Minute x 6 (candlestick sub first, down to a target if needed) Deadlift, up to heavy 8 AMRAP 10 5 Thrusters 10 Barbell Lunges 15 KB Swings Saturday – Max Upper Snatch Grip Push Press, up to 1 RS Press, 3×5 heavy ...
Read More06/05/2013
Speed Upper Handstand Push-Ups, 8×3 Pull-Ups, 8×3 Bench, 60%, 3xMax Reps Dumbbell or Kettlebell Row, 3×20-25 Conditioning 10-9-8-7-6-5-4-3-2-1 Push Press, 60% of 1RM Toes-2-Bar Bonus, Band Accessory
Read More06/04/2013
Oly/Skill/Core 1 Snatch Deadlift + 1 Hang Power Snatch + 2 Overhead Squats, 7 sets to heaviest (start @ 50% of Snatch) Barbell Rollouts, 5×8-10 Every Minute on the Minute Even: No Push-Up Burpees Odd: Double Unders If time permits, band work of choice (keep it light) or easy sled work
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