2/27/15
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
400 Meter Shuttle Run
15 Burpees
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Strict Pull-Ups
15 Strict Ring Dips
B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4 second negative
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs)
30 Double-Unders
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
or Ring Dips 8-10 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
or 3-4 Wall Walks
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups or 6-8 Strict Pull-Ups
10 Box Jumps
10 Front Squats (135/95 lbs)
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Balls
10 Power Cleans (135/95 lbs)
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
10 Slam Balls
10 Burpees
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
B.
Complete rounds of 30, 20 and 10 reps for time of:
30 Kettlebell Swings (70/53 lbs)
30 Shoulder to Overhead (115/75 lbs)
30 Pull-Ups
20…
20…
20…
10…
10…
10…
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Then….
Three sets of:
Jerk Balance x 3 reps
B.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
C.
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk 165/110 lbs.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
300 Meter Shuttle Run
30 Push-Ups
Post times for each set.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
