(248) 860-2898

6/29/13

6/29/13
Strength

Hi-Bar Back Squat 10X3 @ 85% – rest 2 minutes

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#

HSPU

6/28/13

6/28/13
Strength

Hi-Bar Back Squat 8X4 @ 80% – rest 2 minutes

Bench Press 5×3 – rest 2 minutes

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump

100′ OH Walking Lunges 45/25# (plate)

6/27/13

6/27/13
Strength

4X5 Split Press, rest 60 sec.

4X5 Pendlay Row, rest 60 sec.

Conditioning

12 minute AMRAP:

1,1… 2,2… 3,3…

Burpee Box Jump (30,24)

Rope Climbs

6/26/13

6/26/13
Strength

Hi-Bar Back Squat 7X5 @ 75% – rest 2 minutes

1) 10 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

2) 10 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

6/25/13

6/25/13
Strength

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60 seconds

Conditioning

3 rounds for total reps of:

1:00 ME HSPU

2:00 AMRAP of:

12 TTB

12 Push Press 115/75#

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.

6/24/13

6/24/13
Strength

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60 seconds.

Hi-Bar Back Squat 6X6 @ 70% Plus – rest at least 2 minutes

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Conditioning

Level 1

3 rounds for time of:

30 KBS 24/16kg

60 Double-Unders

Level 2

3 rounds for time of:

50 KBS 24/16kg

100 Double-Unders

6/22/13

6/22/13
Strength

Hi-Bar Back Squat 10X3 @ 85% – rest 2 minutes

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

or

100 T2B For Time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

6/21/13

6/21/13
Strength

Hi-Bar Back Squat 8X4 @ 80% – rest 2 minutes

Conditioning

10-9-8-7-6-5-4-3-2-1

Thrusters 115/75#

HSPU

6/20/13

6/20/13
Strength

1a) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

1b) 4X8 GH Raise, rest 60 sec.

1c) 4X10 Good Mornings – heaviest possible, rest 60 sec.

Conditioning

“Cindy”

20 min AMRAP:

5 Pull-Ups

10 Push-Ups

15 Squats

6/19/13

6/19/13
Strength

Hi-Bar Back Squat 7X5 @ 75% – rest 2 minutes

Barbell Gymnastics

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.