Wednesday, May 2, 2012
Skill / Strength
Clean
Front squat
Conditioning – Level 1
4 Rounds for time of:
400m Run
15 Chest to bar pull ups
Rest 2 minutes between rounds
Conditioning – Level 2
4 Rounds for time of:
200m Run
10 Chest to bar pull ups
Rest 2 minutes between rounds
Tuesday, May 1, 2012
Skill / Strength
Squat clean & jerk
Conditioning
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
♦ compare to 02/02/12 ♦
Sunday, April 29, 2012
Volume Training
Conditioning
AMRAP in 7 minutes of:
Burpees
♦ compare to 02/26/12 ♦
Saturday, April 28, 2012
For time:
Run 400m
100 Overhead walking lunges (45#/25#)
Run 400m
* Wall climb penalty every time the plate is lowered
Thursday, April 26, 2012
Skill / Strength
Power snatch
Power clean & jerk
Conditioning
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 02/29/12 ♦
Wednesday, April 25, 2012
Skill / Strength
Snatch
Back squat
Conditioning
L-sit:
Accumulate as much time as possible in 4 minutes
Rest 2 minutes
AMRAP in 5 minutes of:
Turkish get up (55#/35#)
Tuesday, April 24, 2012
Skill / Strength
Snatch
Clean & jerk
Conditioning
3 Rounds for time of:
20/14 Push press (95#/65#)
20/14 Hand release push up
20/14 Pull up
