A. Clean and jerk; build to a 1rm
B. Front squat 3x3; rest 2 min
C. Jerk 3x3; rest 2 min
+
For time:
10 ghd sit ups
20 deadlifts 225#
10 ghd sit ups
20 hang squat cleans 135#
10 ghd sit ups
20 thrusters 95#
10 ghd sit ups
20 burpees
10 ghd sit ups
11/8/11
Friday, October 21st 2011
A. OHS 3x3 (80%); rest 90 seconds
B. Power snatch x2/snatch balance x2/OHS x2/Squat snatch x2; rest 2
min x5 (light and smooth on all sets)
+
Amrap in 20 min
1 legless rope climb 20 feet
3 strict hspu
B. Power snatch x2/snatch balance x2/OHS x2/Squat snatch x2; rest 2
min x5 (light and smooth on all sets)
+
Amrap in 20 min
1 legless rope climb 20 feet
3 strict hspu
Wednesday, October 19th 2011
A. Back squats with chains 3x5 (80% effort, fast and explosive); rest 2 min
+
"Fran"
21-15-9
thrusters/chin ups
+
"Fran"
21-15-9
thrusters/chin ups
Tuesday, October 18th 2011
A.Front Squat - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
Sunday, October 16th 2011
Run 15 min @ Z1
+
Run 1 min @ high tempo
rest walk 1 min x 10
+
run 30 sec uphill @70% effort
walk down x 3
+
Walk 10 min brisk recovery
+
Run 1 min @ high tempo
rest walk 1 min x 10
+
run 30 sec uphill @70% effort
walk down x 3
+
Walk 10 min brisk recovery
Saturday, October 15th 2011
A. back squat @ 30X0; 5,3,2,5,3,2; rest 4 min
+
150 wall balls for time - 20# to 10 ft
(video and report in on this one - good depth!)
+
150 wall balls for time - 20# to 10 ft
(video and report in on this one - good depth!)
Thursday, October 13th 2011
AD - Z1 for 15 min
+
2 muscle ups unbroken every 30 sec for 10 min
+
HS walk practice for max distance in 10 min
+
AMRAP DU's in 10 min
can only do 25 unbroken sets, choose hard rope
+
2 muscle ups unbroken every 30 sec for 10 min
+
HS walk practice for max distance in 10 min
+
AMRAP DU's in 10 min
can only do 25 unbroken sets, choose hard rope
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