(248) 860-2898

8/7/13

8/7/13
BBG

15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Conditioning

30 Pullups

30 Target Burpees

20 Pullups

20 Target Burpees

10 Pullups

10 Target Burpees

For time.

*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.

8/6/13

8/6/13
Strength

HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

Conditioning

7 rounds of:

30 sec. ME Row for Calories

30 sec. Rest

30 sec. ME Rope Climbs 15′ (sub strict pull-ups)

30 sec. Rest

30 sec. ME HSPU

30 sec. Rest

8/5/13

8/5/13
BBG

15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance

Note: This is a complex. The barbell should not drop at any point.

Conditioning

4 rounds for total time (of runs) and reps:

Run 400m (all out)

ME UB T2B

Rest 2:00 between rounds.

*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.

8/3/13

8/3/13
BBG

15 minutes to establish a 1rm snatch (full squat)

Conditioning

Run 800m

-then-

3 rounds:

25 Pull-ups

8 Power snatches 135/85#

For time.

8/2/13

8/2/13
Strength

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

Conditioning

5 rounds for total working time:

15 Burpees

15 Push press 115/75#

Rest 2 minutes between rounds

8/1/13

8/1/13
Strength

1a)5×5 Pendlay Row – heaviest possible, rest 60 sec.

1b)5X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.

*Make sure to move feet from pulling position to catch position.

Conditioning

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

Deadlift (275/185)

Box Jumps 30″/24″