January 26, 2015

A.

Back Squat - 70% x 3 x 5
 

B.

Push Press - 70% x 3 x 3

C.

Every minute on the minute, for 9 minutes:

Power Clean + Power Jerks (1+2) @ 225/145lbs

D.

4 rounds for time of:

10 Squat Cleans (155/105)

50 Double Unders

6 Muscle Ups

January 23, 2015

A.

Front Squat

70% x 3

75% x 3

80% x 3 x 2

B.

Snatch Push Press + Overhead Squat

70% (of sn or ohs) x 5+1

75% x 5+1

80% x 5+1

C.

Good Morning - 3x5

D.

For Time:

50 Burpees to 6” target

40 Shoulder to Overhead (95lbs/65lbs)

30 Burpees to 6” target

20 Shoulder to Overhead (135lbs/95lbs)

10 Burpees to 6” target

  5 Shoulder to Overhead (185lbs/125lbs)

January 21, 2015

A.

Every 2 minutes, for 12 minutes (6 sets):

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

Set 1 - 60%

Set 2 – 65%

Set 3 - 70%

Set 4 – 75%

Set 5 - 80%

Set 6 – 80%

B.

Clean Pull - 100% (of cln) x 3 x 4

C.

As Many Rounds and Reps as Possible in 15 minutes of:

50 Cal Row

40 Toes to Bar

30 Wall Ball Shots (20lbs/14lbs)

20 Muscle Ups

10 Snatches (155lbs/105lbs)

D.

3 sets of:

Bradford Press x 10 Reps

-Rest 60 seconds

Single Arm DB Row x 8 reps (each arm)

-rest 60 seconds

January 20, 2015

A.

Every two minutes, for 12 minutes (6 sets)

Snatch x 3 reps

Set 1 - 60%,

Set 2 - 65%

Set 3 – 70%

Set 4 - 75%

Set 5 – 80%

Set 6 – 80%

B.

Snatch Pull - 100% (of sn) x 3 x 4

C.

2 sets of:

10 x 60 second Row Intervals for max meters

3 intervals @ 22-24 SPM (strokes per min)

2 intervals @ 25-27 SPM

2 intervals @ 29+ SPM

3 intervals @ 20-22 SPM

rest 5 minutes b/t sets

D.

3 sets of:

:30 sec Hollow Hold (on bar)

:30 sec Superman Hold (on bar)

:30 sec Bridge Hold

-rest 1 min

January 19, 2015

A.

Back Squat

70% x 5

75% x 5

80% x 5 x 2
 

B.

Push Press

70% x 5

75% x 5 x 2

C.

4 sets of:

Max Reps Power Clean in 60 seconds:

225lbs/145lbs

-rest 2 min

D.

Every 3 minutes, for 15 minutes (5 sets):

10 Front Squats (115lbs/75lbs)

10 Toes to Bar

 

January 16, 2015

A.

Front Squat 

75% x 3 x 5
 

B.

Snatch Push Press + Overhead Squat 

75% (of sn or ohs) x 5+1 x 5

C.

Good Morning - 3x5

D.

As many rounds and reps as possible in 12 minutes of:

5 Thrusters (135lbs/95lbs)

10 Box Jumps (24"/20")

5/3 Muscle Ups

January 14, 2015

A.

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

60%

65%

70%

75% x 3 sets
 

B.

Clean Pull

95% (of cln) x 3 x 2

100% x 3 x 2

C.

As many rounds and reps as possible, in 10 minutes of:

7 Snatches (95lbs/65lbs)

21 Double Unders

D.

3 sets of:

Bradford press x 10 reps

rest 90 seconds

Banded Hamstring Curls x 10 reps

rest 90 seconds