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
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
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.
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
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
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
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#
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
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.
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
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
