Thursday, January 9, 2013
Skill / Strength
Clean & jerk
Conditioning
For time:
10,9,8,7,6,5,4,3,2,1 reps of:
Handstand push up
1,2,3,4,5,6,7,8,9,10 reps of:
Power clean (135#/95#)
Wednesday, January 8, 2014
Strength
Back squat
Conditioning
3 Rounds for time of:
10 Strict pull ups
9 Front squats
30 Burpees
Tuesday, January 7, 2014
Skill / Strength
Push Press
Conditioning
For time:
45 KB swings (55#/35#)
-THEN-
21-15-9 reps of:
Wall ball (20#/14#)
Chest to bar pull ups
Sunday, January 5, 2014
Strength
Back squat
Conditioning
For total time:
21 Thrusters (95#/65#)
21 Pull ups
Rest 2 minutes
15 Thrusters (95#/65#)
15 Pull ups
Rest 2 minutes
9 Thrusters (95#/65#)
9 Pull ups
Saturday, January 4, 2014
For time:
7 Reps of the “Bear” complex (135#/95)
50 Double unders
5 Reps of the “Bear” complex (135#/95)
50 Double unders
3 Reps of the “Bear” complex (135#/95)
50 Double unders
♦ compare to 07/22/12 ♦
Thursday, January 2, 2014
Skill / Strength
Clean
Conditioning
For time:
45 Toes to bar
-THEN-
3 Rounds of:
15 Back squat (185#/135#)
15 Deadlift (185#/135#)
