July 28, 2014

A.

Snatch

60%x3

65%x3

70%x2

75%x2x4 

B.

Snatch Pull

100% (of sn) x 3 x 4

C.

Back Squat

70%x3

75%x3x4

D.

For Time:

800m Run

14 Muscle Ups

400m Run

8 Muscle Ups

200m Run

6 Muscle Ups

 Be prepared for not only a physically challenging week, but a mentally challenging one as well...

July 25, 2014

A.

Front Squat - 70% x 2 x 5

B.

Push Press - 70% x 3 x 3

C.

3 sets - constant variance (each set should be a different order)

500m Row, 15 Chest to Bar Pull Up + Toes to Bar, 15 Box Jump Overs (24in/20in)

-rest 3 min between sets

July 23, 2014

A.

Clean & Jerk

60% x 2+1

65% x 2+1 x 2

70% x 2+1 x 3
 

B.

Clean Pull

90% (of cln) x 2 x 2

95% x 2 x 2

C.

Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell

-rest 3 min

...repeat

*Beat your first score. Don't sandbag my shit either

July 22, 2013

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 6 reps

Even - Strict Handstand Push Up x 6 reps

B.

Power Clean

70% x 2 x 5

C.

Snatch Grip Push Press + Overhead Squat (1+3) x 5

D.

5 sets for times of:

Overhead Squat (170 lbs/110 lbs) x 5 reps
Kettlebell Swings (32kg/24kg) x 10 reps
Double-Unders x 20 reps

 Rest 2 min

July 21, 2014

A.

Snatch

60%x2

65%x2x2

70%x2x3 

B.

Snatch Pull

90% (of sn) x 2 x 2

95% x 2 x 2 

C.

Back Squat

70% x 3 x 5 

D.

Three rounds for time of:
100 Calories of AirDyne or Rowing
Run 800 Meters

Have fun...

July 18, 2014

A.

Front Squat 

70% x 3

75% x 3

80% x 3

3RM 

B.

Push Press

70% x 5

75% x 5

5RM 

C.

For Time:

21 Thrusters (95 lbs/65 lbs)

21 Pull Ups

15 Thrusters (135 lbs/95 lbs)

15 Chest to Bar Pull Ups

9 Thrusters (165lbs/110 lbs)

9 Bar Muscle Ups

3 Thrusters (185 lbs/120 lbs)

3 Muscle Ups

July 16, 2014

A.

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

60%

65%

70%

75%

80%

max

B.

Clean Pull

100% (of cln) x 3 x 4 

C.

  Against a 3 minute running clock, complete:
400 Meter Run

 Wall Ball Shots x Max reps (30 lbs/20 lbs)
Rest 3 minutes
Repeat for a total of four sets.

  

You can thank Scott for purchasing more 30 lb'ers

Also, DO NOT test me again.

POST. YOUR. SHIT.

 It's bigger and a different color so you can read it... 

You've been warned