Wednesday 03252015

Ok, before we get started… you guys looking for strength gains check out the IronGrip Strength tab. If you are someone looking to become more proficient at Oly weightlifting then check out the IronGrip Barbell tab. Competitors stay here at IronGrip Training tab

I would love to feature videos and pictures from all of you. Send to admin@irongriptrainingsystem.com

A) BB Gymnastics:
1) 5X2 Snatch from blocks (at knee) – AHAP
2) 5X2 Clean from blocks ( at knee) + 1 Push Jerk – AHAP
*note: perform two cleans, then one push jerk after second clean.

B) Strength:
1) Deadlift – 1X6@65%, 1X5@75%, 1X4@85%, 1X1@92% – rest as needed
2) Thruster – 3rm

C) TVCF Met-Con:
10 rounds
2 alt KB Clean and Jerk 70/53#
4 KB swing 70/53#
6 Burpee Box jump 24/20

D) Interval Work:
12min AMRAP
9 HSPU
40 Split jumps
15 Pull ups
10 GHD sit ups
*note: 12min AMRAP w/1min rest between rounds

E) Pain Wod:
10 Power Cleans 155/105#
8 Push Jerks 155/105#
2 Muscle ups (ring /bar)
100′ Shuttle Run (50′ down/50′ back)
8 Power Cleans
6 Push Jerks
2 Muscle ups (ring /bar)
100′ Shuttle Run (50′ down/50′ back)
6 Power Cleans
4 Push Jerks
2 Muscle ups (ring /bar)
100′ Shuttle Run (50′ down/50′ back)
4 Power Cleans
2 Push Jerks
2 Muscle ups (ring /bar)
100′ Shuttle Run (50′ down/50′ back)

F) Accessory:
10 minutes Triple-Under practice.

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One thought on “Wednesday 03252015

  1. BB Gymnastics:
    Strength: DL 225, 315, 365, 415
    TVCF Met-Con: 7:01
    Interval: 4 rds and 14 split jumps
    Pain Wod: 10:07
    Assessory: Got 1 triple under

    Like

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