Monday, November 19, 2012


 

Rest / Make-up / Mobility

Sunday, November 18, 2012

Wishing Dan B. a speedy recovery!

 

 

Every 45 seconds for 6 minutes:

1 Power clean

1 Hang squat clean

1 Push press

 

Volume training

Saturday, November 17, 2012


 

For time:
Run 400m
-THEN-
5 Rounds of:
50 Double unders
10 Hand release push ups
50ft. Walking lunge
-THEN-
Run 400m

Friday, November 16, 2012


 

Rest / Make-up / Mobility

Thursday, November 15, 2012

 

4 Rounds for time of:

10 Front squats

Run 400m

Rest 1:1

Wednesday, November 14, 2012


 

Skill / Strength

Clean & jerk

 

Conditioning

5-4-3-2-1 reps of:

Clean & jerk (185#/125#)

Muscle up

Tuesday, November 13, 2012


 

Strength

Back squat

 

Skill / Strength

Snatch

Monday, November 12, 2012


 

Rest / Make-up / mobility

Sunday, November 11, 2012

 

“AIR FORCE”

20 Thrusters (95#/65#)

20 SDHP (95#/65#)

20 Push jerks (95#/65#)

20 Overhead squats (95#/65#)

20 Front squats (95#/65#)

Every minute on the minute perform 4 burpees.

Saturday, November 10, 2012

 

4 Rounds of:

15 Deadlift (135#/95#)

15 Toes to bar

-THEN-

Run 600m

-THEN-

4 Rounds of:

15 Deadlift (135#/95#)

15 Toes to bar