(248) 860-2898

1/31/14

1/31/14
Strength/Skill

1a) Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

1b) 4X3 Walk Walks (beginning and ending with a 5 sec. hold) – rest 90 sec.

Conditioning

For time:

10 HSPU

30 Deadlifts 135/95#

20 HSPU

20 Deadlifts 185/125#

30 HSPU

10 Deadlifts 225/155#

1/30/14

1/30/14
BBG

1A) 5X5 T&G Power Snatch: work to a 5RM – rest 90 sec.

1B) 5X3 Snatch Balance: work to a max triple – rest 90 sec.

Conditioning

3 Rounds for time of:

10 Ring Dips

10 Front Squats (165/115)

10 Burpees

1/29/14

1/29/14
BBG

1) 10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.

2) EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1.

Conditioning

21-15-9 of:

Power Cleans 135/95#

C2B Pullups

For time.

1/28/14

1/28/14
Strength/Skill

1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

9 minutes to complete:

30 Shoulder to OH 95/65#

20 Burpee Box Jumps 24/20″

15 TTB

20 Shoulder to OH 125/85#

30 Burpee Box Jumps 24/20″

15 TTB

ME Shoulder to OH 155/115# in the remainder of the 9 minutes.

1/27/13

1/27/13
Strength/Skill

1a) 3XME C2B Pull-ups,rest 1:00

1b) 3X20 (steps) Front Rack Walking Lunges, rest 1:00

BBG

10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

Conditioning

“Karen”

150 Wall Balls 20/14#

For time.

1/25/14

1/25/14
BBG

7×1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)

Conditioning

“Cindy”

AMRAP 20 min

5 Pull-ups

10 Push-ups

15 Air Squats

1/23/14

1/23/14
BBG

15 minutes to establish a 1RM Power Snatch.

Conditioning

12 min AMRAP:

3 Stone to Shoulder 145/95#

6 Box Jumps 24/20″ (step down)

9 HSPU

1/22/14

1/22/14
Strength

12 minutes to establish a 1RM Push Press.

Skill

Muscle-Up Progressions

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups

Snatches (full) 135/95#

For time.

1/21/14

1/21/14
Strength/Skill

1a) 4X5 Strict Ring Dips – with a­ 5 sec pause at top of every dip, rest 90 sec.

1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

15 min AMRAP of:

20 KBS 24/16kg

10 KB Push Press (left) 24/16kg

10 KB Push Press (right) 24/16kg

20 Split Jumps

1/20/13

1/20/13
BBG

7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec.

Conditioning

8 minute AMRAP of:

50 Double-Unders

20 Wall Balls 20/14#

10 TTB