Thursday, June 12, 2014
Skill / Strength
Split jerk
Conditioning
EMOM for 24 minutes:
12 Shoulder to overhead (95#/65#)
12 Toes to bar
Wednesday, June 11, 2014
Skill/Strength
Snatch
Conditioning
7 Rounds for time and total load of:
35 Double unders
1 Snatch (attempt)
♦ compare to 08/18/13 ♦
Tuesday, June 10, 2014
Congratulations Coach Jena on your NJ State Record in the 53kg class!!
Strength
Squat
Conditioning
AMRAP in 20 minutes of:
Run 200m
Scale 8′ obstacle
16 Burpees
4 Muscle ups
♦ compare to 09/14/13 ♦
Sunday, June 8, 2014
Volume training
Conditioning
For time:
21-15-9 reps of:
Deadlift (275#/185#)
Box jump (30″/24″)
♦ compare to 06/16/13 ♦
Saturday, June 7, 2014
4 Rounds for total time of:
Run 200m
Rest 1 minute
-THEN-
2 Rounds of:
12 Double unders
12 Toes to bar
12 Pistols
-THEN-
Rest 1 minute
Thursday, June 5, 2014
Skill / Strength
Jerk
Conditioning
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Wednesday, June 4, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
Run 400m
10 Strict pull ups
40 Sit ups
Tuesday, June 3, 2014
Skill / Strength
Snatch
Conditioning
3 Rounds of:
200m Run
18 Push ups
-THEN-
REST 1:00
3 Rounds of:
200m Run
12 HSPUs
-THEN-
REST 1:00
3 Rounds of:
200m Run
6 Muscle ups
