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

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

Friday 4/22/16

BB WORK:
1) Hang Snatch(just above knee) – work to a 3rm – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
For time:
15-12-9 of:
Deficit HSPU 6/4″
Power Clean & Push Jerks 155/95#

METCON B:
For Time
7 Power Cleans 205/125
Run 600m
5 Power Cleans 205/125
Run 400m
3 Power Cleans 205/125
Run 200m

GYMNASTICS:
Put 15:00 on the clock and practice:
Practice Headstands
Handstands
Handstand walks
Handstand taps