Fri 5/24/13
15 min – Snatch Grip Dead Lift 5×5 Build To Heavy 12 min Cap 21-15-9 Power Snatch Rx(115/85) – Sx(100/70) Row For Calories 15 min Cap 5 Rounds Rx(165/115) – Sx(135/100) 4 Power Cleans 3 Hang Squat Cleans 2 Split Jerks 1 Squat Clean & Jerks
Th 5/23/13
Arnold Sp 4×12 – Sub sets of 3 ————————– ————————– 5 Rounds 20 WBS (20/14) 15 KBS Rx+(32k/20k) – Rx(24k/16k) 10 1 Arm Row per Side Rx+(32k/20k) – Rx(24k/16k) 5 Dips (20#/BW) I-Run Rx++ = Rx+ standard & 40# Chains on Dips
Wed 5/22/13
EMOM for 20 min – Start work out @ 1 min 3 Squat Cleans on the odd min (185/135) (Rx+ = Add 5lb every 2 sets 185-190-195-200-205Men & 135-140-145-150-155Women) 20 DU on the even min – sub 5 burpees and 20 Singles ——————————————— ——————————————— 2000m Row
Tues 5/21/13
OHS 4×12 Snatch 4×2 @ 80-85% of 1Rm 5 Rounds 2 Snatch Grip Dead Lift (100/75) 4 Hang Power Snatch 8 C2B Pull Ups