(248) 860-2898

7/19/13

7/19/13
Strength

HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

Close Grip Bench Press (hands 12″ apart) 4×8 – heaviest possible, rest 60 sec.

Conditioning

8 min AMRAP of:

Run 200m

20 Pistols (alternating)

10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)

7/18/13

7/18/13
BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Conditioning

21-15-9 of:

HSPU

Pull-ups

7/16/13

7/16/13
Strength

HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.

Front Squats: 1×5@60%, 3×5@70% – rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m

20 KBS 24/16kg

15 T2B

7/13/13

7/13/13

BBG

15 minutes to establish a 1RM Snatch.

15 minutes to establish a 1RM Clean & Jerk.

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#

Pull-ups

For time.

7/12/13

7/12/13
Strength

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

-Then

20 minutes to establish a 1RM HBBS.

Conditioning

1,1… 2,2… 3,3…

Squat Clean Thruster (155/105#)

Toes to Bar

Climb the ladder as high as you can go in 10 minutes

7/11/13

7/11/13
8 Rounds

start a new round every 5 minutes

Odd Rounds

400m Run

25 Ring Dips

Even Rounds

400m Run

25 Burpees

7/10/13

7/10/13

BBG

3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.

1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.

1d) 4X15 Good Mornings – heavy, rest 60 sec.

* This is performed in a circuit.

7/9/13

7/9/13

Strength

3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.

3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of “Cindy”

5 Pull-ups

10 HR Push-ups

15 Air Squats

-then-

15 Hang Power Snatches 155/105#, 135/95#, 115/75#

-then-

5 rounds of “Cindy”

5 Pull-ups

10 HR Push-ups

15 Air Squats

7/8/13

7/8/13
Strength

Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec.

3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

7/6/13

7/6/13
Strength

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

Conditioning

12-9-6 of:

Power Clean & Jerk 185/120#

Bar Muscle-Ups or C2B Pull-ups/ Strict

For time.