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3/7/14

3/7/14
Weightlifting

7X2 Tall Snatch – work to a heavy (but perfect) double,

Conditioning

7 rounds of:

1:00 ME Burpees

0:30 ME Power Clean & Push Jerk 135/95# (Rounds 1-3) – 155/105# (Rounds 4&5) – 185/120# (Rounds 6&7)

0:30 Rest (use this time to change weights between rounds)

3/6/14

3/6/14
Weightlifting

1) EMOM for 5:00 – 2 Power Snatches @ 85%

2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 85%

Conditioning

20 KB Push Press (10l/10r) 53/35#

20 Pistols (alternating)

20 KB Push Press (10l/10r) 53/35#

20 Pistols (alternating)

20 Wall Balls 20/14#

20 KB Push Press (10l/10r) 53/35#

20 Wall Balls 20/14#

20 KB Push Press (10l/10r) 53/35#

3/5/14

3/5/14
Warm Up

3 rounds not for time of:

5 Seated Band Muscle-Ups

5 V-sit Hip Extensions

5 Hollow/Arch Swings on the Rings

Weightlifting

5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

20 minute AMRAP of:

50 KB Swings 24/16kg

25 HR Push-ups

4/3 Muscle-ups

3/4/14

3/4/14
Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

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

Conditioning

5 rounds for time of:

12 TTB

12 Burpee Box Jumps 24/20″

Rest 90 secs between rounds

3/3/14

3/3/14
Weightlifting

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

Conditioning

10 rounds for time of:

7 C2B Pullups

7 Thrusters 95/65#

3/1/14

3/1/14
BBG

3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

Conditioning

Open workout 14.1

10 min. AMRAP:

30 Double-Unders

15 Power Snatches 75/55#