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5/14/14

5/14/14
Weightlifting

Mid-hang Snatch: 5×3@80% of 3rm

Conditioning

21-15-9 of:

Burpees

Ring Dips

For time.

5/13/14

5/13/14
Strength

1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed

2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed

Conditioning

Against a two-minute running clock, complete the following:

400 Meter Run

Pull-Ups x Max Reps

Complete a total of four sets, and rest exactly 2 minutes between sets.

5/12/14

5/12/14
Weightlifting

5×3 Mid-hang Clean at 80% of 3rm

Conditioning

15 minute AMRAP of:

50 KB Swings 53/35#

8 Wall-walks

50 Double-unders

5/10/14

5/10/14
Weightlifting

15 minutes to establish a 1RM Clean & Jerk.

Conditioning

3 rounds for time of:

Run 400m

21 HSPU

12 Overhead Squats 95/65#

5/9/14

5/9/14
Strength

1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80%

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

Conditioning

3 rounds for time of:

30 Pistols (alternating)

15 Burpee Pull-ups

10 Hang Power Snatch 115/75#

5/8/14

5/8/14
5 Rounds for times of:

5 Squat Cleans (185/135 lbs)

10 Strict Handstand Push-Ups

15 Pull-Ups

20 Hand-Release Push-Ups

25 Box Jump-Overs (24″/20″)

Rest 3 minutes

5/7/14

5/7/14
Weightlifting

Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90%

Conditioning

12 minute AMRAP of:

30 KB OH Walking Lunges (15 each hand, one KB) 24/16kg

15 TTB

30 KB Snatches (15L/15R anyhow) 24/16kg

15 V-Ups

5/6/14

5/6/14
Strength

1) Back Squat: 1X6@75%, 1X4@85%, 1X4@90%

2) Front Squat: 1X4@80%, 1X3@85%, 1X3@90%

Conditioning

1) 3 rounds of:

1:00 ME Wall Walks*

1:00 Rest

* If you can Handstand Walk, do that (for total distance)

2) 3 rounds for time of:

10 Clean & Jerks (anyhow) 155/105#

20 Lateral Burpees (later jump over bar)

5/3/14

5/3/14
Weightlifting

15 mins to establish a 1rm Snatch

Conditioning

21-15-9-6-3 of:

HSPU

Front Squats 135/95#

Bar Facing Burpees

1/2/14

1/2/14
Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

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

Conditioning

For time:

25 Cal Row

25 Box Jump Overs 24/20″

25 Deadlifts 180/120#

25 Wall Balls 20/14#

25 Ring Dips

25 Wall Balls 20/14#

25 Deadlifts 180/120#

25 Box Jump Overs 24/20″

25 Cal row