Mon 6/17-13
Warm up: 3xrow and 3 major bb br and fr work reps of 5 ————————- Bear crawl / G Walk x 2 from for 2 to 3 ————————– 3x:30sec bucket squat hops 1min rest b/t sets ————————– 21-15-9 DB Snatch DB Clean DB Squats 1-Run All Work Is Bi-Lateral
Fri. 6/14/13
Arnold 4×12 Alt. 1 set then tog. 1 set ——————————————————————– DB OHS 3×3 reps per side – use only 1DB – stay very light ——————————————————————— Good Mornings 3×12. -again stay light ———————————————————————- Skull Crushers 4×12 ———————————————————————- 3 rounds 24 WBS (20/14) 12 KB Snatch -make this a 2 handed GTO Snatch (24/20) I-Run
Th. 6/13/13
Clean & Jerk @ 70-75-80-80-85% of 1Rm Clean Do 3 reps for set 1&2 Do 2 Reps for set 3,4&5 Hero Wod – “DT” 5 Rounds 12 Deadlifts (155/115) 9 Hang Power Cleans (155/115) 6 Push Jerks (155/115)
Wed 6/12/13
Squat Jumps 5×5 – fingers laced and behind the head. Jump to a full hip and knee extension. T2B (sub V-Ups) 5×5 S/S these 2 exercises ———————-–——————————————————- Clean Pull 5×3 (3 Reps @ 70-75-80-85-85% of 1Rm Squat Clean) —————————————————————————— 3 Rounds 10 Back Squats (115/90) 10 per side Mtn. Climbers 10 Lunges (115/90) 10 per […]