Thursday, April 26, 2012
Skill / Strength
Power snatch
Power clean & jerk
Conditioning
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 02/29/12 ♦
Wednesday, April 25, 2012
Skill / Strength
Snatch
Back squat
Conditioning
L-sit:
Accumulate as much time as possible in 4 minutes
Rest 2 minutes
AMRAP in 5 minutes of:
Turkish get up (55#/35#)
Tuesday, April 24, 2012
Skill / Strength
Snatch
Clean & jerk
Conditioning
3 Rounds for time of:
20/14 Push press (95#/65#)
20/14 Hand release push up
20/14 Pull up
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
