January 13, 2015

A.

3-Position Snatch (floor, below knee, above knee) 

60%

65%

70%

 75% x 3 sets
 

B.

Snatch Pull 

95% (of sn) x 3 x 2

100% x 3 x 2

C.

3 sets of:

Run 3:00 (goal is just about 750m)

Rest 1:00

Run 2:00 (goal is just about 500m)

Rest :30

Run 1:00 (goal is just about 250m)

-rest 4 min b/t sets

D.

3 sets of:

5 Ring Dips (each dip hold ring support at the top for 8-10 seconds)

January 12, 2015

A.

Back Squat - 75% x 5 x 5
 

B.

Push Press - 75% x 5 x 5

C.

4 Sets, each for time of:

10 Power Cleans

10 Bar Facing Burpess

-rest 2 minutes

*Weights on the Power Cleans*

Men - 95lbs/125lbs/155lbs/175lbs

Women - 65lbs/85lbs/100lbs/115lbs

D.

Every minute, on the minute, for 10 minutes:

Top :30 - 7 Wall Ball Shots (30lbs/20lbs)

Bot :30 - 7 Chest to Bar Pull Ups

January 9, 2015

A.

Front Squat 

70% x 3 x 5

B. 

Snatch Push Press + Overhead Squat 70% (of sn or ohs) x 5+1 x 5

(5 PP + 1 OHS)
 

C. Good Morning - 3x5 

D. 

For Time: 

50 Double Unders 

40 Toes to Bar 

30 One Arm Kettlebell Overhead Squats  (70lbs/53lbs) 

40 Box Jumps (30’/24’) 

50 Burpees to a 6” target

January 7, 2015

A.

3-Position Clean (floor, below knee, above knee) + Jerk

60%

65%

70% x 4 sets

B.

Clean Pull

90% (of cln) x 3 x 2

95% x 3 x 2

C.

As many reps as possible in 8 minutes of:

1 Squat Clean (155lbs/100lbs)

1 Strict Handstand Push Up

2 Squat Clean

2 Strict Handstand Push Up

3...

D.

3 sets of:

Bradford Press x 10 reps

-rest 60 seconds

Banded Hamstring Curl x 10 reps

-rest 60 seconds

January 6, 2015

A. 

3-Position Snatch (floor, below knee, above knee) 

60% 

65% 

70% x 4 sets

B. 

Snatch Pull 

90% (of sn) x 3 x 2 

95% x 3 x 2

C.

Four sets of: Row 1200 @ 70% effort 

rest 3 minutes

D. 

3 sets of: 

30 sec Ring Support + 8-12 Ring Dips

rest 60 seconds

January 5, 2015

A.

Back Squat - 70% x 5 x 5

B.

Push Press - 70% x 5 x 5 

C.

3 sets, for max reps of:

Power clean in 30 seconds @ (125lbs/85lbs)

-rest 60 seconds

D.

3 sets, for max reps of:

5 Overhead Squats (135lbs/95lbs)

Max Rep Chest to Bar Pull Ups

-rest 2 minutes

January 2, 2015

A.

5 sets of:

BTN Split Jerk x 3 reps

B.

Every minute, on the minute, for 10 minutes:

Speed Deadlift x 3 reps

C.

For time:

21 Pull Ups

21 Thrusters (95/65lbs)

15 C2B Pull Ups

15 Thrusters (125lbs/85lbs)

9 Bar Muscle Ups

9 Thrusters (155lbs/105lbs)