Friday 6/24/16

I apologize for the late post. Dumb ass… I scheduled this post for next week! Here you go boys & girls!

BB WORK:
Snatch from blocks (above knee): 2rm

STRENGTH:
20 minutes to establish a 3RM Front Squat.

METCON A:
AMRAP 25 Minutes:
Run 400m
30 Wallballs 20/14#
Row 500m
30 Pull-ups

METCON B:
3 Rounds:
10 AB calories
8 Power Snatches 115/75#
6 Bar Muscle-Ups

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Wednesday 6/22/16

BB WORK:
1) 5×2 – Clean from blocks (just above knee)
2) 5×2 – BTN Jerk from blocks (drop every rep)

STRENGTH:
1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.
1b) 4XME Strict TTB – rest 90 sec.

METCON A:
“Elizabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips

METCON B:
4 Rounds:
200m Run
9 Power Snatch 155/105#
9 Muscle-ups

INTERVAL/ENDURANCE:
EMOM for 10 Minutes
Even: Row 200m
Odd: 12 Alternating Pistols

Tuesday 6/21/16

BB WORK:
Snatch: 2rm – 1×1@95%, 1×1@90%

STRENGTH:
As long as you need to establish a 1RM Back Squat.

METCON A:
100 Double-Unders
5 Rope Climbs 15′
20 Hang Clean to Thrusters 135/95#
5 Rope Climbs 15′
100 Double-Unders

METCON B:
AMRAP 12 Minutes:
5 Squat Cleans 195/125lbs
10 Calories on the Assault Air Bike
15 Toes to Bar

Monday 6/20/16

BB WORK:
Clean & Jerk – 15 minutes to a heavy 2RM

STRENGTH:
4X5 BTN Push Press (Clean grip) – AHAP

METCON A:
50′ HS Walk
100 KB Snatches 53/35# (50l/50r anyhow)
30 Burpee Box Jumps 24/20″
50′ HS Walk

METCON B:
5 Rounds:
AMRAP 90 Seconds:
Run 200m
Max muscle-ups in remaining time
Rest 90 Seconds

Saturday 6/18/16

BB WORK:
7×1 – Front Squat to Split Jerk Complex (From Rack) 7×1
Start around 75% of your Clean and Jerk Max. Work up if it’s smooth.

METCON A:
Complete every 2 minutes until failure:
7 GHD Sit-ups
10 Deadlift 225/155lbs
15 Wallballs 30/20lbs
10 Round Cap (20 Minutes)

METCON B:
4 Rounds:
3 Touch and Go Squat Snatch (Heavy)
15 CTB Pull-ups
*Rest 90 Seconds