20160321

MONDAY

Primer:  Short warm up, followed by snatch grip deadlifts

1. Snatch Wave
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR

2. Over Head Squat
Work up to a heavy triple.

3. Conditioning—3rft
20 cal row

15 box jumps

10 Db snatches

 

TUESDAY

1. Squat
3-3-3-3-3 working to a moderate set of 3 back squats

2. Conditioning
For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65

WEDNESDAY

With a running Clock:
Mins 1 -3: 400m Run + AMRAP OHS, 135/95
Min 4: Rest
Mins 5-7: 35/25 Calorie Row + AMRAP Wall Balls, 20/14
Min 8: Rest
Mins 9-11: 400m Run + AMRAP HSPU
Mins 12: Rest
Mins 13-15: 35/25 Calorie Row + AMRAP OHS, 135/95
Min 16: Rest
Mins 17-20: 400m Run + AMRAP Wall Balls, 20/14
Min 21: Rest
Mins 22-24: 35/25 Calorie Row + AMRAP HSPU

THURSDAY

3 Rounds:

10GHD sit ups

15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run

FRIDAY

16.5

SATURDAY
 

With a partner and a running clock…
4 RFT (you complete the first two rounds, then your partner does two)
6 Power Cleans, 185/135
6 Bar Facing Burpees
4 RFT (you complete the first two rounds, then your partner does two)
6 Jerks, 185/135
9 Box Jumps, 30/24″
4 RFT (you complete the first two rounds, then your partner does two)
6 Thrusters, 185/135
12 C2B Pull ups
2 RFT (you complete one round, then your partner does one round)
9 Power Cleans, 185/135
12 Bar Facing Burpees
2 RFT (you complete one round, then your partner does one round)
9 Jerks, 185/135
15 Box Jumps, 30/24″
2 RFT (you complete one round, then your partner does one round)
9 Thrusters, 185/135
18 C2B Pull ups

 

SUNDAY

2x Sled push (alley and back) (big sled 90/130 small sled 110/150 for equivalent weight)

800m run

15 bodyweight back squats

15 strict pull ups

20 strict (REAL) push ups

10 wall walks

5 strict HSPU

10 wall walks

20 strict push ups

15 strict pull ups

15 bw back squats

800m run

2 x Sled push

 

To stagger starts havc athletes start at sled OR at Pull ups