(248) 860-2898

5/31/13

5/31/13
Strength

7X3 Banded Deadlifts @ 60% Bar Weight + Band Tension – rest exactly 60 seconds.

7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Conditioning

10 minute AMRAP of:

5 Overhead Squats 95/65#

10 Pullups

15 Wall Balls 20/14#

5/30/13

5/30/13
Strength

5X5 Front Squats @ 70% – rest 60 sec.

Conditioning

3 rounds for time of:

20 HSPU

15 TTB

10 Push Jerks 165/100#

5/29/13

5/29/13
Strength

1) Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20″

30 TTB

20 Burpee Over-the-Box Jumps 20″

30 KB Hi-Pull 32/24kg

20 Burpee Over-the-Box Jumps 20″

30 C2B Pullups

20 Burpee Over-the-Box Jumps 20″

5/28/13

5/28/13
Strength

5X5 Tempo Back Squat @ 70% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

100m Shuttle Sprint (20m sections)

20 KBS 32/24kg

20 BB Reverse Lunges (alternating – front rack) 95/65#

Rest – 2:1

5/25/13

5/25/13
Strength

1X20 Back Squat

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

12 minute AMRAP of:

20 Wall Balls

SPRINT 100m

20 KB Swings 53/35#

SPRINT 100m

5/24/13

5/24/13
Warm Up

4X400m Run – rest 1:1

Strength

7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

7X2 Bench Press – heavier than last week, rest exactly 90 seconds.

Conditioning

7 minute AMRAP of:

7 Hang Power Cleans 165/105#

30 Split Jumps

5/23/13

5/23/13
Strength

5X2 Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

Conditioning

21-15-9 of:

Deadlifts 275/185#

Box Jumps 30/24″

For time.

5/22/13

5/22/13
Strength

5X3 Front Squats @ 80% – rest 60 sec.

Conditioning

For time:

3 rounds of:

Run 200m

3 Rope Climbs 15′

-then-

100′ Walking Lunges 185/115#

-then-

3 rounds of:

Run 200m

3 Rope Climbs 15′

*Notes: This is one continuous piece with no break between the elements.

5/21/13

5/21/13
Strength

Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

Conditioning

For time:

25 Pistols (alternating)

25 Power Snatches 75/55#

25 Pistols (alternating)

25 Power Snatches 75/55#

25 Box Jumps 30/24″

25 Ring Dips

25 Box Jumps 30/24″

25 Ring Dips

5/20/13

5/20/13
Strength

5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

5X2 Tempo HBBS @ 85% – rest 60 sec.

Conditioning

4 rounds for time of:

Run 400m

25 Thrusters 45#

10 Pull-ups