(248) 860-2898

8/31/13

8/31/13
“Hotshots 19”

6 rounds for time of:

30 Air Squats

19 Power Cleans 135/95#

7 Strict Pull Ups

400m Run

8/30/13

8/30/13
Strength

Hi-bar Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00

Conditioning

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

Overhead Squat (95/65)

Burpees

8/29/13

8/29/13
Strength

15 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from rack).

Conditioning

21-15-9

Deadlift (225/155)

Thrusters (95/65)

8/28/13

8/28/13
BBG

15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

Conditioning

3-6-9-12-15

Power Snatch 95/65#

6-12-18-24-30

Wall Balls

8/27/13

8/27/13
Strength

Hi-Bar Back Squat: 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% – rest 2 minutes.

Conditioning

“The (medium) Chief”

3 min AMRAP of:

3 Power Cleans (155/105)

6 Push-ups (hand release)

9 Air Squats

Rest 1-minute.

Repeat for a total of 5 rounds.

8/26/13

8/26/13
BBG

15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

Conditioning

For Time:

400m run

30 kb swings (70/53)

400m run

30 c2b pull ups / 30 toes2bar (alternate 5:5)

400m run

30 walking lunges “front rack” (155/115)

400m run

30 hspu

8/24/13

8/24/13
Strength

15 minutes to establish a 3RM Front Squat

Conditioning

3 rounds for time:

Run 400m

14 Ring Dips

7 Power Clean & Jerks 165/105#

8/23/13

8/23/13
Strength

Hi-Bar Back Squat: 1X5@70%, 3X4@80%

Conditioning

2 min ME KB Swings 24/16kg

-rest 1 minute

4 min AMRAP of:

15 Pushups (hand release)

10 T2B

-rest 1 minute

4 min AMRAP of:

15 Jumping Squats 45#

10 Pullups

-rest 1 minute

2 min ME KB Swings 24/16kg

8/22/13

8/22/13
BBG

12 minutes to establish a 1RM Hang Snatch.

Conditioning

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)

6 Box Jumps 30/24″

Run 200m

3 Hang Squat Snatches @ 80%

6 Box Jumps 30/24″

8/21/13

8/21/13
BBG

15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Conditioning

100 Burpees for time.

*Every two minutes (beginning at 0:00): 3 Rope Climbs 15′ or 5 Strict Pull-ups