Sat 1/5/13
Line Drills Inappropriate Disposal Of Gum Burpees Buy In: 70th Run 3 Rounds – Rx Wt (115/80) 10 Clean High Pulls 3 Burpees Over Bar 10 Hang Power Cleans 3 BoB 10 Push Press 3 BoB I-Run Buy Out: 30 Clean & Jerk
Fri 1/4/12
SP 10×5 BRPP 4×4 DB Work 4×3 Snatch Swing C&P Dbl DB Shrug @3033 Dbl DB Rows @ 3033 3x200m E2MOM 5 Sets of Acceleration Sprints 20@70-75%; 20@80-85%; 20@90-95%
Th 1/3/12
Dead Lifts Warm Up Sets 5-5-3-3 Work Sets 2-2-2-1-1-1-1 Buy In: 200m Run 4 Rounds 3 Burpees Over Bar 5 C2B Pull Ups 8 HPC (155/115) 12 Air Squats 25 DU
Wed 1-2-13
Wed hours 9am & 4-5-6-7pm OHS 3 reps@65% – 2 reps@70 & 75% – 1 rep@80,85,90% Use 1rm Snatch wt to figure percentages 3 5min Rounds 20 WBS (20/14) 20 SDHP (75/58) 20 PP (75/58) 20 Box Jumps 20″ Rest = Remaining time in the round if you complete the round under 5 minutes that […]