Sunday, April 22, 2012
Volume Training
Conditioning
21-15-9 reps of:
Deadlift (225#/155)
Box jumps (30″/24″)
Saturday, April 21, 2012
Good luck Kel Ayy!
For time:
Run 600m
20 Pull ups
20 Sit ups
20 Burpees
20 Supermans
20 KB swings (55#/35#)
20 Double unders
20 Knees to elbows
20 Wall ball (20#/14#)
Run 400m with medicine ball
Thursday, April 19, 2012
Skill / Strength
Snatch balance
Back squat
Conditioning
6 Rounds:
Run 200m
Rest 1 minute in between rounds
♦ compare to 03/07/12 ♦
Wednesday, April 18, 2012
Skill / Strength
Squat clean & jerk
Front squat
Conditioning
3 Rounds for time of:
50 Double unders
25 Burpees
25 Sit ups
Tuesday, April 17, 2012
Skill / Strength
Power snatch
Power clean & jerk
Conditioning
4 Rounds for total reps:
Max HSPUs
Row 500m
Rest 1:1 between rounds
Sunday, April 15, 2012
Strength
Turkish get up
Gymnastics Skill Work
Headstand, Handstand, Single arm handstand, Handstand walk, L-sit, Ring work
Conditioning
75 Medicine ball cleans for time
Saturday, April 14, 2012
For time:
Run 800 meters
10 rounds of the couplet:
10 Pull-ups
10 Hand – release push ups
Run 800 meters
