(248) 860-2898

9/30/13

9/30/13
BBG

15 minutes to establish a 1RM Snatch + Hang Snatch + OHS

Conditioning

For total reps.

EMOM for 10 minutes (beginning @ 0:00):

10 Burpees

After completing 10 Burpees, with the remainder of the minute complete:

ME Double-Unders

*Score is total number of Double-Unders.

9/28/13

9/28/13
BBG

15 minutes to establish a 1RM Snatch

Conditioning

3 rounds for time of:

Run 400m

8 Pull-Ups

12 T2B

16 OHS 135/95#

9/27/13

9/27/13
Strength

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.

4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart), rest 60 sec.

Conditioning

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

Front Squats 185/135#

Ring Dips

9/26/13

9/26/13
Strength

1a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.

1b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.

Conditioning

20 HSPU

30 T2B

20 Hang Squat Clean Thruster 95/65#

30 Pistols (alternating, 15 each leg)

20 C2B Pull-Ups

30 Burpees over the Box 24/20″

200m Pinch Grip Carry 45/25#

For Time:

9/25/13

9/25/13
BBG

15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk. Each rep should start from the floor.

Conditioning

3 rounds for time of:

10 Power Cleans 155/105#

20 Wall Balls 20/14#

50 Double-Unders

9-24-13

9-24-13
Strength

1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).

2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.

Conditioning

1:00 ME Strict HSPU

5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

1:00 ME Strict HSPU

3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)

1:00 ME Strict HSPU

9/21/13

9/21/13
BBG

15 minutes to establish a 1RM Clean and Jerk.

Conditioning

5 rounds for reps of:

1:00 ME KB Snatch 24/16kg

1:00 Rest

Rest 2 minutes – then…

5 minute AMRAP of:

1 Rope Climb/ 3 Strict Pullups

6 Strict Press 95/65#

20 Double-Unders

9/20/13

9/20/13
Strength

Hi-Bar Back Squat: 1X5@65%, 3X5@75% – rest exactly 2:00.

Front Squat: 4X5@65% – rest 60 sec.

Conditioning

21-15-9

Power Snatch 95/65#

HSPU

9/19/13

9/19/13
BBG

12 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).

Conditioning

5 rounds for total time of:

Row 200m

-rest 1 minute

Run 200m

-rest 1 minute

Notes: Each run/row should be all out efforts.

9/18/13

9/18/13
BBG

15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).

Conditioning

For time:

20 Push Press 115/75#

24 Ring Dips

20 Front Squats 115/75#

20 Push Jerks 115/75#

18 Ring Dips

20 Front Squats

20 Split Jerks 115/75#

12 Ring Dips

20 Front Squats 115/75#