Month: May 2014

15 minutes to establish a 1RM Clean & Jerk.

Conditioning

4 rounds for total working time of:

Run 400m

10 Thrusters 95/65#

15 Burpees

Rest 2 minutes between rounds

1) Back Squat: 2X5@65%, 3X5@70%

2) Front Squat: 4X5@60%

Conditioning

3 rounds for time of:

12 Strict HSPU

12 Power Cleans 175/110#

24 Split Jumps (each jump counts 1 rep)

Run 400 Meters

10 Deadlifts 275/185#

15 Chest-to-Bar Pull-Ups

Run 400 Meters

Rest exactly 5 minutes

Strength

1) Back Squat: 1X5@65% 1X5@70%, 1X5@75%, 1X5@80%

2) Front Squat: 1X5@60, 1X5@65%, 1X5@65%, 1X5@65%

Conditioning

15 minute AMRAP of:

200m OH Plate Carry 45/25#

10 Ring Rows

20 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)

5 Wall Walks

1) Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85%

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%

Conditioning

3 rounds for time of:

10 Strict Pull-ups

10 V-ups

10 OHS 135/95#

400 meter run

10 Deadlifts (275/185#)

20 Box Jumps Overs (24/20″)

30 HR Push-ups

400 meter run

Rest 5 minutes between sets

15 minutes to work to a 2RM Hang Snatch (just above knee)

Conditioning

For time:

50 Double-unders

30 HSPU

30 TTB

15 HSPU

15 TTB

50 Double-unders

1) Back Squat: 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100%

2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85%

Conditioning

For time:

30 Pull-ups

20 Push Press 95/65#

20 Split Jumps

20 Pull-ups

20 Push Press 95/65#

20 Split Jumps

10 Pull-ups

15 minutes to establish a 1RM Snatch.

Conditioning

“Nancy”

5 rounds for time of:

Run 400M

15 OHS 95/65#

Back Squat: 1X4@70%, 3X4@80% – rest as needed.

Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

5 rounds of:

1:00 ME Strict HSPU

1:00 ME Double-Unders

1:00 ME TTB

1:00 Rest