Th. 6/27/13
Warm Up 3 Rounds NFT 30 Flutter Kicks-15 per side 20 DU 10 Good Mornings 1 Rope Climb Strength Work – Advanced Squat Clean & Split Jerk 70%-3+3 75%-3+2 80%-2+2 80%-2+1 85%-1+1 90%-1+1 Interm. Work on form and mechanics at 50-70% Beg. Work form and mechanics with light wt. Met Con 5 Rounds I-Run 3 […]
Wed. 6/26/13
Warm Up – NFT 2 rounds 10 WBS 10 KBS 10 per side bicycle cross overs Bear crawl -walk Gorilla walk back Bear crawl -walk Gorilla walk back For Time 70th Run 21 Box Jumps (30/24) 21 Russian KBS (32/24) 21 squats with KB (32/24) hold it any way you like. 400m Run 15 BJ […]
Tues 6/25/13
BR Snatch Grip SP 3×12 keep wt light for all 3 sets Snatch: 2 reps @ 70-75-80-80-85-85% 10! HPSnatch (95/73) Dips (20#/BW) OHS (95/73) 10 DU per round
6/24/13 Mon
SP 12-10-8-6-4 Thruster 1-1-1-1-1 20min Cap. 200m Run+70th 40 Wall Ball Shots 30 C2B Pull Ups 20 Hang Squat Cleans (135/103) 15 STO (135/103) 10 Burpees Over Bar 5 MU – Sub 5 BMU or 10 Chin Ups The Run… Normal 200m then continue around as if going to do another but keep going to […]