Tues. 6/17/14
Strict Press 4×5 – Deadlift 4×5 – The Strength work should entail at least 3 warm up sets prior to the 4 work sets ————————- 8min. AMRAP 3 MU (bar or ring) sub 9 chins 6 HSPU – no ab mat 9 Sumo DL (185/138) 12 Later jumps over bar (6perside)
Mon. 6/16/14
Skill Work: ~15min *Hand Stand Holds (practice control with getting upside down and holding for counts up to 30sec) *Rope Climbs Buy In 70th Run. Sub 750m row 21-15-9 Hang Power Clean (135/103) STO “…….” Burpees Buy out: 300m run sub 400m
Fri. 6/13/14
Strict Press find 1Rm Snatch Grip Deadlifts 8×3 – build to heavy Diane 21-15-9 Deadlift (225/155) HSPU (no ab mat for Rx)
Th. 6/12/14
3 Rounds 300m Run sub: 400m Row 8per Goblet Lunges (24k/20k) 12 KBS (24/20) 15 PullUps 12 KBS (24/20) 8per Gob. Lunges (24/20) Buy Out: 5 Burpees 10 KB Power Snatch (both hands on kb snatch from GTO) 5 Burpees
