Wednesday 6/15/16

BB WORK:
1) Pause Clean (2 count at top of knee): 5X2@80% of 2RM
2) BTN Split Jerk from blocks (drop each rep): 5X2@80% of 2RM

STRENGTH:
1a) Pendlay Rows: 4X3@80% – rest 60 sec.
1b) Bench Press: 4X3@80% – rest 60 sec.

METCON A:
5 sets of:
4 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air-squats
*Rest 1:00 between sets.

METCON B:
5 Rounds
12 Toes to Bar
12 DB Thrusters 50’s/20’s (Lbs.)

ENDURANCE WORK:
5X800m Run – Rest 1:1

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Tuesday 6/14/16

BB WORK:
Power Snatch: 4×4
Start near 80% based on how you feel and climb if it stays smooth. Try not to get caught up in moving maximal weight. It’s time to clean the movements up while getting comfortable with repeating moderately heavy weight. Drop and reset each rep.

STRENGTH:
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed
2) Front Squat: 1X5@65%, 1X5@70%, 1X5@75% – rest as needed

METCON A:
10 Shoulders to OH @75% of C&J 1rm
Row 1k
30 Lateral Burpees (over the bar)

ENDURANCE WORK:
EMOM 10 Minutes
200m Row SPRINT
Row number 10 should be the type that you fling the handle at the end and sort of fall off the rower seat but your feet are strapped in and you can’t get yourself to undo the straps. 😛

Tuesday 5/10/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Mid-hang Snatch: 5×3@80% of 3rm

STRENGTH:
1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed

METCON A:
5X400M Run – rest 1:1
*All out every round.

METCON B:
3 Rounds:
40 Double Unders
30 KB Swings 53/35
20 Burpees
10 Toes to Bar

GYMNASTICS:
7:00 AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible.
*If 5 CTB pull-ups is above your capacity, pick a number you can hit consistently for the entire 7 minutes.

Monday 5/02/16

BB WORK:
1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@90%, 1X3@85% – rest as needed

STRENGTH:
1a) 5X3 UB Weighted Strict Pull-ups – AHAP – rest as needed
1b) 5X3 Push Press – heavier than last week – rest as needed

METCON A:
For time:
20 Burpee Box Jump Overs 24/20″
30 Throwing Med Ball Situps
40 DB Snatches (alternating) 55/35#
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#

METCON B:
10 rounds for time of:
1 Legless Rope Climb 14′
200′ Sprint (100′ down – 100′ back)

METCON C:
30-15-5
Push Ups
Hang Power Cleans 135/95

Monday 4/25/16

BB WORK:
1) Mid-hang Clean: 5X3 – AHAP – rest as needed
2) Jerk (off blocks): 5X3 – AHAP (drop all reps & reset quick) – rest as needed

STRENGTH:
1a) 4X5 Weighted Strict Pull-ups (not UB) – AHAP – rest as needed
1b) 4X4 Push Press – heavier than last week – rest as needed

METCON A:
3 rounds for time of:
50 KB Front Squats 53/35#
7 Muscle-Ups
10 Hang Power Cleans 185/115#

METCON B:
5 Rounds:
Row 500m
12 HSPU
6 Power Snatches 135/95#

GYMNASTICS WORK:
6 Rounds:
10 Alternating DB Power Snatches 50/35#
then
Toes to Bar (The goal is to hit the number you hit last week, if it went well add 1 rep per round.)
*Rest 1:00 minute