Thursday, September 13, 2012
Skill / Strength
Clean & jerk
Conditioning
With an 8 minute clock:
Row 1,000m @ 10 damper
In the time remaining, 1Rm clean & jerk
Wednesday, September 12, 2012
Volume training
As many reps as possible in 7 minutes following the rep scheme below:
1 Deadlift (225#/155#)
1 Pull up
2 Deadlift (225#/155#)
2 Pull ups
3 Deadlift (225#/155#)
3 Pull ups
4 Deadlift (225#/155#)
4 Pull ups …
Tuesday, September 11, 2012
Strength
Back squat
Conditioning
For time:
Run 800m
75 Wall ball (20#/14#)
Run 800m
Sunday, September 9, 2012
Volume Training
AMRAP in 12 minutes of:
…SURPRISE…
** increase the burpees by 7 each round **
Thursday, September 6, 2012
4 Rounds for time of:
5 Power snatch (115#/80#)
10 Barbell step ups (20″/16″)
20 Lateral bar hop burpees
Wednesday, September 5, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
7 Front squats (185#/125#)
21 KB swings (70#/45#)
Run 400m