Friday, August 3, 2012

 

Rest / Make-up / Mobility

Thursday, August 2, 2012


 

Volume training

 

21-15-9 reps of:

Overhead squat (115#/75#)

Weighted sit ups (45#/25#)

Wednesday, August 1, 2012

 

AMRAP in 12 minutes of:

8 Clean pulls (135#/95#)

12 Toes to bar

16 Hand release push ups

Tuesday, July 31, 2012


 

Strength

Back squat

 

Conditioning

5 Rounds for total reps:

Run 200m

Max effort unbroken thrusters (155#/105#)

Monday, July 30, 2012

 

Rest / Make-up / Mobility

Sunday, July 29, 2012

 

AMRAP in 12 minutes of:

5 Hurdle jumps

Sprint 50m

5 Hurdle jumps

15 Toes to bar

15 KB swings (55#/35#)

Saturday, July 28, 2012


 

3 Rounds for time of:

20 Overhead barbell reverse lunges (115#/75#)

25 Lateral bar hop burpees

Friday, July 27, 2012


 

Rest / Make-up / Mobility

Thursday, July 26, 2012


 

For time:

5 Muscle ups

Row 100m

4 Muscle ups

Row 200m

3 Muscle ups

Row 300m

2 Muscle ups

Row 400m

1 Muscle ups

Row 500m

Wednesday, July 25, 2012


 

Skill / Strength

Hang clean & jerk

 

Conditioning

AMRAP in 10 minutes of:

7 Push press

30 Split jumps

15 Sit ups