(248) 860-2898

3/31/14

3/31/14
Weightlifting

5×1 3-Position Snatch

(one from the floor, then the mid-hang, then the high hang)

Conditioning

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

3/29/14

3/29/14
14.5 Warmup:

At a comfortable pace:

3 rounds of-

7 Thrusters 115/75#

7 Bar-Facing Burpees

*Rest until you feel recovered but not cold.

2) Do Open workout 14.5.

3/28/14

3/28/14
Strength

Every minute, on the minute, for 20 minutes:

Power Clean x 1 rep

(add 5-10 lbs every minute until you reach a weight that you miss, then back off 5-10 lbs and stay there with the intention of hitting all remaining reps at that weight)

Conditioning

For time:

40 KB Snatches (20 each arm – anyhow) 24/16kg

40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg

Run 800m

40 KB Snatches (20 each arm – anyhow) 24/16kg

40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg

3/27/14

3/27/14
Strength

2a) 5X3 Push Press – heaviest possible, rest 60 sec.

2b) 5X4 Tempo HBBS @ 75% – rest 60 sec.

Conditioning

3 rounds for time of:

10 Hang Power Snatch 115/75#

15 Ring Dips

3/26/14

3/26/14
Weightlifting

7X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

1000m Row

40 HSPU

40 KBS 32/24kg

75 Double-unders

3/25/14

3/25/14
Strength

1) Back Squat: 1X20 @ 90% of 3/18/14 – rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

For time:

40 Burpees

40 Thrusters 45/35#

30 Burpees

30 Thrusters 95/65#

20 Burpees

20 Thrusters 135/95#

10 Burpees

10 Thrusters 155/105#

3/24/14

3/24/14
Weightlifting

7X1 Snatch from hang (just above knee) – work to a max for the day, rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups

10 HR Push-ups

15 Jumping Air Squats

3/22/14

3/22/14
Conditioning

1) 14.4 Warmup:

At a comfortable pace:

3 rounds:

Row 15 Cals

7 TTB

7 Wall Balls 20/14#

5 Power Cleans 155/105#

3 TTB

*Rest until you feel recovered but not cold.

2) Do Open workout 14.4.

3/21/14

3/21/14
Strength

2a) 5X3 Push Press – heaviest possible, rest 60 sec.

2b) 5X4 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

9 minute AMRAP of:

20 Wall Balls 20/14#

10 C2B Pull-ups

25 KB Swings 24/16kg

3/20/14

3/20/14
Weightlifting

1) EMOM for 5:00 – 3 Power Snatches @ heaviest possible (all sets).

2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ heaviest possible (all sets)

Conditioning

For time:

Run 200m 10 Stone to shoulder 145/95#

Run 200m 8 Stone to shoulder

Run 200m 6 Stone to shoulder

Run 200m 4 Stone to shoulder

Run 200m 2 Stone to shoulder