A. Press 5, 5, 5+
B. 3x5 (per arm) 1-armed press w/ DB + 3x5 strict weighted pull-ups
C. EMOM 12 min
5 pull-ups
5 DB thrusters
Tuesday, April 29, 2014
Monday, April 28, 2014
4.28.14
A. Back squat 5, 5, 5+
B. 3x5 (each leg) split squats
C. For time:
400m run
30 burpees
30 TTB
30 lunges w/weight plate overhead
B. 3x5 (each leg) split squats
C. For time:
400m run
30 burpees
30 TTB
30 lunges w/weight plate overhead
Friday, April 25, 2014
Thursday, April 24, 2014
Tuesday, April 22, 2014
Monday, April 21, 2014
Friday, April 18, 2014
4.18.14
A. Front squat 5, 3, 1+
B. 15 min AMRAP:
400m run
15 pull-ups
C. 3x15 GHSU
3x10 good mornings
Shoulder prehab
B. 15 min AMRAP:
400m run
15 pull-ups
C. 3x15 GHSU
3x10 good mornings
Shoulder prehab
Thursday, April 17, 2014
Tuesday, April 15, 2014
4.15.14
A. Press 5, 3, 1+
B. 5x3 strict weighted pull-ups
C. 10, 8, 6, 4, 2
Power snatch + HR pushup
Monday, April 14, 2014
4.14.14
A. Back squat 5, 3, 1+
B. 3 sets of: max effort wall balls; rest 60 seconds between sets
C. 3 sets of: max effort TTB; rest 60 seconds between sets
D. Smash/roll out!
B. 3 sets of: max effort wall balls; rest 60 seconds between sets
C. 3 sets of: max effort TTB; rest 60 seconds between sets
D. Smash/roll out!
Friday, April 11, 2014
4.11.14
A. Front squat 3, 3, 3+
B. 3x3 snatch balance
C. 10, 8, 6, 4, 2
Overhead squats
*30 Double unders after each set of OHS*
Thursday, April 10, 2014
4.10.14
A. Bench 3, 3, 3+
B. DL 3, 3, 3+
C. 8 min AMRAP:
20 lunge steps
10 pull-ups
5 handstand push-ups
Tuesday, April 8, 2014
4.8.14
A. Press 3, 3, 3+
B. 3 sets, up to 75% max clean and jerk:
1 hang clean and jerk + 1 full clean and jerk
C. 10, 9, 8...1
DB thrusters
Sit-ups
B. 3 sets, up to 75% max clean and jerk:
1 hang clean and jerk + 1 full clean and jerk
C. 10, 9, 8...1
DB thrusters
Sit-ups
Monday, April 7, 2014
4.7.14
A. Back squat 3, 3, 3+
B. 3x3 hang snatch up to 75% max
C. 100 Double unders, then:
21-15-9
DB snatch
Burpee box jumps
B. 3x3 hang snatch up to 75% max
C. 100 Double unders, then:
21-15-9
DB snatch
Burpee box jumps
Friday, April 4, 2014
4.4.14
A. Front squat 5, 5, 5+
B. Technique work: jerk balances
C. EMOM 10 min:
Even: 5 thrusters
Odd: 30 DUs
B. Technique work: jerk balances
C. EMOM 10 min:
Even: 5 thrusters
Odd: 30 DUs
Thursday, April 3, 2014
4.3.14
A. Bench press 5, 5, 5+
B. DL 5, 5, 5+
C. For time:
10, 8, 6, 4 2 power cleans
10, 8, 6, 4, 2 strict pull-ups
B. DL 5, 5, 5+
C. For time:
10, 8, 6, 4 2 power cleans
10, 8, 6, 4, 2 strict pull-ups
Tuesday, April 1, 2014
4.1.14
A. Press 5, 5, 5+
B. 3 sets:
2 squat cleans + 2 push jerks + 1 spit jerk
(Work up to 70% of max clean and jerk)
C. 3 rds for time:
20 front rack lunge steps
5 MUs (substitute: 1 MU=3 CTB + 3 ring dips)
B. 3 sets:
2 squat cleans + 2 push jerks + 1 spit jerk
(Work up to 70% of max clean and jerk)
C. 3 rds for time:
20 front rack lunge steps
5 MUs (substitute: 1 MU=3 CTB + 3 ring dips)
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