May 30, 2014

A.

5 sets of:

Power Jerk + Jerk

B.

Front Squat

70% x 3 x 2

75% x 3 x 3

C.

“Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

4 Minutes of Rowing on Concept 2 (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (barbell starts from a rack)

(Ladies, perform these at .75 x Bodyweight)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(bar must start from the floor – no racks for this portion)

May 28, 2014

A.

Clean from blocks x 4 x 3
 

B.

Deadlift
80% x 2 reps 

86% x 2 reps 

92% x 2 reps 

97.5% x 2 reps

C.

Good Morning - 27%x8x3 (% of Back Squat)

D.

21 Russian Kettlebell Swings (70 lbs/ 53 lbs)

21 Box Jump Overs (24"/20")

50 Double Unders

15 Russian Kettlebell Swings

15 Box Jump Overs

50 Double Unders

9 Kettlebell Swings

9 Box Jump Overs

50 Double Unders  

May 27, 2014

A.

Bench Press

5 reps @ 75% of "Training Max"

3 reps @ 85% of "Training Max"

1+ reps @ 95% of "Training Max"

B.

15 min AMRAP

3 Unbroken Muscle Ups

5 Unbroken Strict Handstand Push Ups

*Again guys, I would love to see as many reps as you could possibly accumulate, however, movement EFFICIENCY is more important to me.

C.

For Time:

2 Rounds

250 m row

15 Power Snathces (115 lbs/ 75 lbs)

40 calories on AirDyne

May 23, 2014

A.

5 sets of:

Power Jerk + Split Jerk (2+1)

B.

Front Squat - 85%x4x5

C.

For Time:

1 mile Run

30 Snatches (135 lbs/ 95lbs)

May 21, 2014

A.

5 sets of:

Power Clean x 3 reps 

B.
Deadlift
80% x 4 reps

87.5% x 3 reps 

95% x 2 reps

C.

Good Morning - 28%x5x3 (% of Back Squat)

D.

3 Rounds for Time:

7 Hang Power Cleans (165/110)

21 Double Unders

rest 4 min...

100 Cal AirDyne Sprint

May 20, 2014

A.

Bench Press

3 reps @ 70% "Training Max"

3 reps @ 80% "Training Max"

3+ reps @90% "Training Max"

B.

Every minute on the minute, for 20 minutes:

Even: 3 Muscle Ups

Odd: 5 Strict Handstand Push Ups

C.

5 Rounds for time:

500m Row

15 Burpees Over the Erg

May 19, 2014

A.

5 sets:

2 Position Snatch (floor and mid thigh)

B.

4 sets of:

Push Press x 5 reps

C.

Back Squat - 86%x4x5

D.

For Time:

50 Pull Ups

25 Overhead Squats (135 lbs/ 95 lbs)

50 Pull Ups