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

Monday 4/11/16

BB WORK:
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
2) Jerk (off blocks): Work to a 3rm (drop all reps. reset quickly)

STRENGTH:
1A) 4XME Strict Pullups – rest as needed
1B) 4X5 Push Press – AHAP – rest as needed

METCON A:
4 Rounds of:
15 Front Squats (135/95)
10 Lateral Burpees over the Bar
5 Muscle-Ups

METCON B:
‘Jackie’
Row 1K
50 Thrusters (45#)
30 Pullups

GYMNASTICS WORK:
EMOM for 10 Minutes –
Toes to Bar
Pick a number between 5-10 reps that you can hit consistently on the minute for 10:00. Do NOT overshoot your ability and fail to hold the same number for all ten sets. You will be adding 1 rep each week, so keep that in the back of your mind.

Tuesday 4/5/16

BB WORK:
1) Pause Clean (3 count pause @ knee) + Jerk: 5×2+1 – work to a heavy (but perfect) double for the day
2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1

STRENGTH:
1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80%
2) Front Squat: 1X5@60%, 3X5@70%

METCON A:
21-15-9
Calorie Row
Power Snatch (105/75)
T2B

METCON B:
5 rounds of:
:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AB Calories
:15 Rest

Monday 4/4/16

BB WORK:
Snatch (3 count pause @ knee) – 5×2 – work to a heavy (but perfect) double for the day.

STRENGTH:
1A) 4X3 BTN Push Press (SN grip) + 2 OHS – AHAP
1B) 4X3 Snatch First Pull – AHAP
1C) 4X20 (steps) Front Rack Walking Lunges – AHAP (with no pause to gather feet)
*Rest as needed between pieces

METCON A:
400m Run
-then-
7 Rounds of:
7 Wall Balls (20/14)
7 Pull ups
-then-
400m Run

METCON B:
100 DU’s
-then-
21-15-9
Hang Power Cleans (205/135)
Toes to Bar
-then-
100 DU’s