Wednesday, December 5, 2012
Volume training
Conditioning
For time:
Run 200m
21 Shoulder press (95#/65#)
Run 400m
21 Push press (95#/65#)
Run 800m
21 Push jerk (95#/65#)
Tuesday, December 4, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
400m Run
21 Pull ups
12 Sumo deadlift high-pull (95#/65#)
Sunday, December 2, 2012
Congratulations Jacqueline & Brandon!
Volume training
Three individual 3 minute AMRAPs of:
8 Deadlift (225#/155#)
48 Double unders
Rest 1 minute in between rounds
Saturday, December 1, 2012
For time:
Run 400m
-THEN-
3 Rounds of:
10 Wall ball (20#/14#)
10 Pull ups
-THEN-
Run 400m
-THEN-
3 Rounds of:
10 Wall ball (20#/14#)
10 Pull ups
-THEN-
Run 400m
Thursday, November 29, 2012
Skill / Strength
Snatch
Conditioning
“Nasty Girls”
3 Rounds for time of:
50 Air squats
7 Muscle ups
10 Hang power cleans (135#/95#)
Wednesday, November 28, 2012
Strength
3 Rounds of the following circuit:
10 Seated shoulder press
10 Weighted pull ups
10 Good mornings
10 Front racked barbell 20″ step ups (5 each leg)
Skill / Strength
Atlas stone to shoulder
Conditioning
For total load, as many stones to shoulder as possible in 4 minutes.
♦ compare to 09/26/12 ♦
Tuesday, November 27, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
10 Burpee broad jumps (6’/4′)
15 KB swings (70#/55#)
