Thursday, April 18, 2013
Skill / Strength
Push jerk
Conditioning
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45#/35#)
30 Pull ups
♦ compare to 01/22/12 ♦
Wednesday, April 17, 2013
Skill / Strength
Snatch
Conditioning
AMRAP in 5 minutes of:
30 Double unders
15 Power snatch (75#/55#)
Volume training
Tuesday, April 16, 2013
Strength
Back squat
Conditioning
Run 400m
-THEN-
5 Rounds of:
5 Power cleans (155#/105#)
10 Push ups
15 Air squats
-THEN-
Run 400m
-THEN-
3 Rounds of:
5 Power cleans (155#/105#)
10 Push ups
15 Air squats
-THEN-
Run 400m
Thursday, April 11, 2013
Skill / Strength
Push jerk
Conditioning
5 Rounds for time of:
8 HSPU
16 Burpee box jump overs
Run 200m
Wednesday, April 10, 2013
Volume training
Conditioning
5 Rounds for time of:
400m Run
21 Deadlift (185#/125#)
Tuesday, April 9, 2013
Strength / Skill
Front squat
Conditioning
AMRAP in 3 minutes of:
7 Front squats
21 Double unders
7 Toes to bar
Rest 1 minute
AMRAP in 1 minute of:
KB swings (70#/55#)
Rest 1 minute
AMRAP in 3 minutes of:
7 Front squats
21 Double unders
7 Toes to bar
Rest 1 minute
AMRAP in 1 minute of:
KB swings (70#/55#)
