Thursday, May 10, 2012


 

Skill / Strength

Back squat

 

Conditioning

5 Rounds for time of:

3 Thrusters (heavy)

3 Weighted pull ups (heavy)

Wednesday, May 9, 2012

Skill / Strength

Clean & Jerk

 

Conditioning

AMRAP in 13 minutes of:

3 Deadlift (275#/185#)

1 Rope climb

21 Sit ups

Tuesday, May 8, 2012


 

Skill / Strength

Snatch

 

Conditioning

3 Rounds for time of:

15 Overhead squats (75#/55#)

30 Double unders

Monday, May 7, 2012


 

Rest / Make-up / Mobility

Sunday, May 6, 2012


 

Volume Training

 

Conditioning

7 Rounds for time of:

Sumo deadlift high-pull (95#/65#)

Ring dips

Saturday, May 5, 2012

 

Have fun Jax & Jen!

 

Max reps at a 90 secs / 30 secs interval:

Thruster (75#/45#)

Burpee

Box jump (20″)

KB swing (55#/35)

-THEN-

Run 1 mile for time.

Friday, May 4, 2012


 

Rest / Make-up / Mobility

Thursday, May 3, 2012


 

Skill / Strength

Snatch balance

Back squat

 

Conditioning

AMRAP in 8 minutes of:

3 Rope climbs (15′)

20 Hand release push ups

30 Double unders

Wednesday, May 2, 2012

 

Skill / Strength

Clean

Front squat

 

Conditioning – Level 1

4 Rounds for time of:

400m Run

15 Chest to bar pull ups

Rest 2 minutes between rounds

 

Conditioning – Level 2

4 Rounds for time of:

200m Run

10 Chest to bar pull ups

Rest 2 minutes between rounds

Tuesday, May 1, 2012


 

Skill / Strength

Squat clean & jerk

 

Conditioning

“Christine”

3 Rounds for time of:

500m Row

12 Deadlifts (bodyweight)

21 Box jumps (20″)

♦ compare to 02/02/12 ♦