(248) 860-2898

5/1/13

5/1/13
Strength

4X4 1&1/4 Front Squats – heavy, rest 60 sec.

Conditioning

6 rounds for total working time of:

Row 20 Calories

15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

4/30/13

4/30/13
Strength

Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for time of:

Run 400m

10 Thrusters 135/95#

4/29/13

4/29/13
Strength

5X5 Tempo HBBS @ 75% – rest 60 sec

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

30 Push Press 135/95#

30 Over-the-Box Jumps 30/24″ (touch top)

30 C2B Pull-ups

30 HSPU

4/26/13

4/26/13
Strength

7×3 Deadlifts @ 80%, Rest 60 sec.

7×3 Bench Press, Rest 60 sec.

Conditioning

10 minute AMRAP of:

10 Pullups

15 Hang Power Snatches @ 75/55#

20 Pushups

4/25/13

4/25/13
Strength

3X3 (3L/3R) BB Turkish Get-ups

Conditioning

8 Min. AMRAP:

3 Push Press @ 85% of 1RM

5 Ball Slams 50/30#

-then-

6 x 30m Sled Push

4/24/13

4/24/13
Strength

7X2 Hi-Hang Clean – heaviest possible, rest 60 sec.

4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.

Conditioning

4 rounds for total working time of:

12 HSPU

15 T2B

Run 400m

Rest 1:1

4/23/13

4/23/13
Strength

1) EMOM for 7 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

2) EMOM for 7 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

For time:

20 Wall Balls 20/14#

40 Pull-ups

20 Wall Balls 20/14#

40 Box Jumps 24″

20 Wall Balls 20/14#

40 HR Push-ups

20 Wall Balls 20/14#

40 KBS 32/24kg

20 Wall Balls 20/14#

4/22/13

4/22/13
Strength

7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

5X3 Tempo Back Squat @ 75% – rest 60 sec

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

40 Burpees

50 Double-Unders

30 Burpees

50 Double-Unders

20 Burpees

50 Double-Unders

Run 800m

4/20/13

4/20/13
10 minutes to establish a 1rm Snatch.

-then-

1X20 Back Squat

*Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

-then-

For time:

20 C2B Pull-ups

2 Push Jerks 155/105#

15 C2B Pull-ups

4 Push Jerks 155/105#

10 C2B Pull-ups

6 Push Jerks 155/105#

5 C2B Pull-ups

8 Push Jerks 155/105#

4/19/13

4/19/13
Stength

7X3 Deadlifts @ 75% – rest exactly 60 seconds

7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds

Conditioning

5 rounds for time of:

25 Split Jumps

5 Power Snatches 135/95#

25 HR Push-ups