20160425

MONDAY

1. Snatch/Clean and Jerk/Front squat (from the rack)
work up to a heavy set of 2 from the hang.

2. Conditioning
2 Rounds:
400m Run
26 Hand Release Pushups
400m Run
26 KBS, 53/35
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24/20

 

TUESDAY

1. Conditioning
For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU

WEDNESDAY

1. Strength
“The Other Total”
1RM Clean
1RM Bench
1RM OHS

2. HSPU Skill/Stamina
Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU

THURSDAY

5 sets of
a1 15 Calorie Row
a2 12 suitcase deadlifts
a39 dumbbell hang squat cleans
a46 dumbbell push jerks

 

Coach determines how many rounds of:

b1 Sled push (inside)

b2 10 KBS AHAP

b3  muscle up transition or 2 MU

b4 rope climb or progression

 

This is not for time.  Move between exercises, rest as needed after 4th movement
 

FRIDAY

1. Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups

2. Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

 

SATURDAY

1. Conditioning
Masters Qualifier 2016 Event 3
AMRAP 15:
55 Double-unders
15 C2B pull-ups
5 Hang Power Cleans, 155/105

 

 

SUNDAY

4 rounds

Sandbag Run: 400m

Unloaded run 400m

Unloaded 200m easy jog

Rest 1 minute

 

3 RFT:

400m row

12 back squats 135/195

21 push ups