March 11, 2015

A.

10 Minutes to establish a Front Squat Max

*taken from the ground

B.

4 set, for times of:

5 Hang Cleans (135lbs/95lbs)

10 Bar Over Burpees

-rest 90 seconds

C.

Every 4 minutes, for 20 minutes (5 sets)

400m Run

15 Double KB Swings (55lbs/35lbs)

5 KB Thrusters

March 10, 2015

A.

Build to a technique 3rm Split Snatch 

B.

3 rounds of:

8 Snatches (155/100lbs)

2:00 max row for calories

Rest 2 minutes 

Rest 5 minutes

2 rounds of:

8 Clean Grip Deadlifts 

50 cal bike

Rest 1 minute

Rest 5 minutes

8 minute AMRAP:

5 Burpee Chest to Bar Pullups

10 Toes to Bar

C.

Accumulate 

100 ft of Handstand Walking

50 Roll to Candlesticks

March 9, 2015

A.

Every 90 seconds for 12 minutes (8 sets):

Power Snatch + Snatch

B.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 3 reps (80% at the max)

C.

Every 4 minuters, for 12 minutes (3 sets):

50 Wall Ball Shots

30 Double Unders

Max Muscle Ups w/ remainder of the time

March 6, 2015

Friday Group:

A.

15.2

B.

4 sets of:

Back Squat x 3 reps

C.

5 sets of:

Push Press + Push Jerk

D.

15 min row or bike

Saturday Group:

A.

3 sets of:

C2B Pull Up x 5 Reps

OHS x 5 Reps

*Focus on smooth mechanics. Also try diff techniques on the OHS and C2B

B.

10 min easy bike

C.

Mobility

*Focus on hips, lats and forearms

If you did the conditioning from Wed I am not a huge fan of you doing this Friday. I'd rather see you take one more day to let the biceps relax. If you must hit it Friday, warm up long enough to let the arms relax enough.

March 4, 2015

A.

5 sets of:

3 Position Clean
(Hi, Below Knees, floor)

B.

3 sets of:

Clean Grip Deadlift x 5-7 reps

C.

For time:
95/65 pound Overhead squat, 21 reps
42 Chest to Bar Pull-ups
95/65 pound Overhead squat, 15 reps
30 Chest to Bar Pull-ups
95/65 pound Overhead squat, 9 reps
18 Chest to Bar Pull-ups

D.

4 sets of:

2 minute AirDyne

-rest 2 minutes

March 3, 2015

A.

Five Sets of:

Muscle Snatch x 1 rep

B.

Every 90 seconds for 18 minutes (12 sets)

Snatch

Sets 1 - 3 @ 65-70% x 3 reps

Sets 4 - 7 @ 70-75% x 2 reps

Sets 8 - 10 @ 80-85% x 2 reps

Sets 11 - 12 @ 85-90% x 1 rep

C.

5 sets of:

Snatch Pull x 3 reps (heavy)

D.

Three sets, each for times of:

750m Row

12/9 Burpee Muscle Ups

rest 3 minutes

E.

Three sets, not for times of:

Bridge Up x 10 reps

rest 45 seconds

Supine Ring Row x 10 reps

rest 45 seconds

March 2, 2015

Since most (all) of you didn't front squat Friday, I'll replace it for the Back Squats today.

A.

4 sets of:

Front Squat x 3 reps

B.

4 sets of:

Split Jerk x 3 reps

C.

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

50 Double Unders

12 Box Jumps (24"/20")

6 Handstand Push Ups

*Don't go overboard on the BJ's but I still want you moving with good mechanics/speed