Friday, July 1st 2011

A. power clean - 5 min tech work
B. clean grip DL - take up to tough triple in no more than 3 sets, NOT a 3RM
+
5 rds for time:
5 DL - 225#
10 burpees
15 double unders

Wednesday, June 29th 2011

A. Back Squat - 60% 1RM; 12 sets of 2 @ 20X1; rest 45 sec
B. Tire Flips x 5; rest 2 min x 5
C. 2.5 pd KB carry 50 m one hand; rest 45 sec, other hand, rest 45 sec x 3/side
D. Rope Ascents - 20' - amrap in 7 min legless

Monday, June 27th 2011

A. clean grip DL - take up to a tough 5, NOT a 5RM, build fast
B. hang power snatch - 2,2,2; rest 2 min
C. hang power snatch TnG x 10 x 3; rest 1 min - fast and tight, low weight - work on form
D. 30 muscle ups for time

Saturday, June 25th 2011

as many rounds in 25 min @ 80%:
25 unbroken wall balls
20 unbroken chin ups
15 unbroken GHD sit ups

Friday, June 24th 2011

3 TnG heavy DL with perfect form
10 box jumps - 24" AFAP
10 burpees AFAP
rest walk 6 min b/t sets x 5
+
3 HSPU on the minute perfect form for 12 minutes
+
L Sit - accumulate 180 sec

Wednesday, June 22th 2011

A. Back Squat @ 40X1; 5,4,3,2,1; rest 4 min - not a build to a 1RM
B. TnG db hang squat cleans x 10; fast as perfect in form, build per set; rest 1 min
C. DB Thrusters x 6 tough; rest 1 min x 5
D. CTB Chin Ups - 80 total in sets of 10 for time, perfect reps

Monday, June 20th 2011

A. clean grip DL - take up to a tough 3 - NOT a 3RM
B. close grip bench press - find your 1RM - 16" grip
rest 10 min
C. 85% of part B - amrap @ 30X0 x 1 sec