6/29/13
Strength
Hi-Bar Back Squat 10X3 @ 85% – rest 2 minutes
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
Hi-Bar Back Squat 10X3 @ 85% – rest 2 minutes
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
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)
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
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.
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.
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
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.
Hi-Bar Back Squat 8X4 @ 80% – rest 2 minutes
Conditioning
10-9-8-7-6-5-4-3-2-1
Thrusters 115/75#
HSPU
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
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.
