Th. 8/22/13
50ft Efforts (door2 to door3) Bear Crawl Duck Walk Gorilla Walk Gorilla Walk Duck Walk Bear Crawl ——————– DL 5×5 ——————– Helen 3 Rounds 400m Run 21 kbs (24/16) 12 Pull Ups
Wed. 8/21/13
Front Squat 5×5 – 3 sec hold in the bottom position explode to top Wt should build from light to moderate ——————————————— PP 5-4-3-2-2 Strict Form focus on mechanics of the dip and drive ———————————————– EMOM for 6 min @ (155/118) 1 Squat Clean 1 Hang Power Clean 1 Split Jerk ———————————————— EMOM for 6 […]
Tues 8/20/13
3-5-7-9-7-5-3 Clusters (135/105) Chins Dips Cleans-AnyWay- (135/105) 150m Row
Mon. 8/19/13
SP 4×12 ———– PP 3×5 ———– Back Squat 1 x 5 @ 60-65-70-75-80% 1Rm —————— 25-20-15-10 WBS (20/14) KBS (24/20) Box Jump 20″ – open and in control