Wednesday, June 18, 2014
Skill / Strength
Jerk
Conditioning
3 Rounds for time of:
Row 500m
21 KB swings (55#/35#)
12 HSPU
Sunday, June 15, 2014
Volume training
Conditioning
3 Rounds for time of:
Row 500m
12 Deadlift (BW)
21 Burpees
Saturday, June 14, 2014
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 04/07/13 ♦
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 ♦
