20160307

MONDAY

1. Snatch
3x3 Squat Snatch at 80%, build in weight until you reach 80%, then begin sets.

2. Squat
5x3Back Squat, females add 5-10 from last week, males add 10-20

3. Conditioning
5 rounds of:
12 Dumbbell Snatches – you choose the weight
9 Bench Presses – you choose the weight
6 Bar Muscle-ups

TUESDAY

2 Rounds of:
Min 1: 5 Snatches, 135/95 + 10 TTB
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, 135/95 + 10 TTB
Min 6: 15/12 Calorie Row

Running: 7x 200m rest 20space yourself so that your rounds are exactly the same time.

WEDNESDAY

1. Strength
Back Squat 10-8-6-4-2

2. Conditioning
AMRAP 7:
5 Muscle ups
25 Wall Balls
50 Double Unders

THURSDAY

5 rounds of

Barbell step ups 8 each leg

ME pull ups

15 GHD

10 Goodmornings

4 turkish get ups

8 Reverse presses:  press barbell up, drop from top to land on rack.

FRIDAY

16.3

 

SATURDAY

5 Rds of:
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24.20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep Bike for calories

 

SUNDAY

Track Workout fromChris Hinshaw
Set 1: 800m, 1min rest, 500m
5min rest
Set 2: 800m, 1min rest, 500m
5min rest
Set 3: 2x300m w/ 200m easy jog b/t reps then 2x200m w/ 200m easy jog b/t all reps.
5min rest
Set 4: 800m, 1min rest, 500m

Gymnastics Conditioning
Pick a movement that needs work and focus on it for 10-20 minutes
HS Walk
Strict or Deficit HSPU
Pistols
Ring Muscle ups
Ring Dips
Bar Muscle ups
Rope Climbs
Legless Rope Climbs
GHDSU