(248) 860-2898

7/30/14

7/30/14
Strength

15 mins to establish a max 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex)

Conditioning

12 minute AMRAP of:

10 TTB

20 Wall Balls 20/14#

30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

7/29/14

7/29/14
Strength

5×3 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth). Work up to a max triple for the day.

Conditioning

5 rounds of:

35 KB Swings 24/16kg

15 Burpees

Rest 2:00 between rounds.

7/28/14

7/28/14
Strength

15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)

Conditioning

4 Rounds for time of:

Run 400 Meters

15 Pull-Ups

7/4/14

7/4/14
“Hotshots 19”

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

*40 min time cap. Can be done with a partner!

7/3/14

7/3/14
4 sets for times of:

Run 800 meters

20 Pull-Ups

30 Wall Ball Shots

40 Russian Kettlebell Swings

Rest exactly 4 minutes

7/2/14

7/2/14
Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Snatch x 2

Build over the course of the eight sets.

Conditioning

3 rounds for total time of:

50 Split Jumps

20 HSPU

50 Double-Unders

Rest 3:00 between rounds.

7/1/14

7/1/14
Strength

Back Squat: 15 min to establish a 3rm, then 1×3@95%, 1×3@90% – rest 2 min.

Conditioning

For time:

30 Burpee Box Jumps 24/20″

20 KB Clean & Jerks (each arm) 24/16kg

30 Burpee Box Jumps 24/20″