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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Friday 5/27/16

BB WORK:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm.

STRENGTH:
1) Back Squat: 2X5@65%, 3X5@70% – rest as needed.
2) Front Squat: 4X5@60% – rest as needed.

METCON A:
3 rounds for time of:
12 Strict HSPU
12 Power Cleans 185/125#
24 Split jumps

METCON B:
5 Rounds
45 Double Unders
300m Row
15 GHD Sit Ups

GYMNASTICS:
5 Attempts at a Max Distance HS Walk
Rest 2:00 between attempts.

Friday 5/20/16

BB WORK:
1) Hang Snatch (above knee): 15 minutes to work up to a heavy 2RM
2) Snatch – 5×1@90% of #1

STRENGTH:
1) Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
10 Muscle-Ups
10 OHS 135/95#

METCON B:
5 Rounds:
3 15′ Rope Climb
5 Hang Power Cleans 205/135
15 Burpees to 6″ Target

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 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