(248) 860-2898

5/15/13

5/15/13
Strength

5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.

Conditioning

3 rounds for time:

Run 400m

3 Rope Climbs 15′

7 Power Clean & Jerks 185/105#

Cash Out

3X15 GH Raise, rest 45 sec.

3X20 Reverse Hypers, rest 45 sec.

5/14/13

5/14/13
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 @ 75%

Conditioning

For time:

50 Double-Unders

20 HSPU

20 TTB

50 Double-Unders

15 HSPU

15 TTB

50 Double-Unders

10 HSPU

10 TTB

Rest 2:00 min – then:

3:00 min to establish a 3RM OHS.

5/13/13

5/13/13
1)

7X1 Hang Snatch – heaviest possible, rest 60 sec.

5X3 Tempo HBBS @ 80% – rest 60 sec

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

Conditioning

4 rounds for time of:

Run 400m

5 Burpee Muscle-Ups or 5 Burpees/5 C2B Pull-ups/5 Ring Dips

10 Power Snatches 115/75#

5/11/13

5/11/13
Strength

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

For time:

50 Wall Balls 20/14#

50 C2B Pull-ups

50 Pistols (alternating)

50 KB Snatches (alternating) 70/53#

5/10/13

5/10/13
Strength

3X10 Deadlifts @ 70% – rest exactly 2:00 min

3X10 Bench Press @ 70% – rest exactly 2:00 min

Conditioning

For time:

100 Double-Unders

50 HSPU

40 TTB

30 Shoulder to OH 160/100#

90′ Walking Lunges (front rack) 160/100#

5/9/13

5/9/13
“Nancy”

5 Rounds for time:

Run 400m

15 Overhead Squats 95/65#

5/8/13

5/8/13
Strength

7X1 3-Position Clean + 1 Split Jerk – heaviest possible, rest 60 sec.

5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec

Conditioning

For time:

7 Hang Power Cleans 115/75#

14 Thrusters 115/75#

25 HR Pushups

5 Hang Power Cleans

10 Thrusters

25 HR Pushups

3 Hang Power Cleans

6 Thrusters

25 HR Pushups

5/7/13

5/7/13
Strength

Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

Every 30 seconds for 4 minutes:

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

Conditioning

3 rounds for time of:

Run 400m

14 C2B Pull-ups

21 KBS 32/24kg

5/6/13

5/6/13
Strength

7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

5X2 Tempo HBBS @ 80% – rest 60 sec.

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

Conditioning

10 minute AMRAP of:

6 HSPU

30 (steps) BB Walking Lunges (front rack) 95/65#

60 Double-Unders

5/4/13

5/4/13
Strength

1X20 HBBS

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning

For time:

9 Bar Muscle-Ups/ C2B Pull-ups

18 KB Snatches 32/24kg (9L/9R)

300′ Shuttle Run (6X50′)

7 Bar Muscle-Ups/ C2B Pull-ups

14 KB Snatches 32/24kg (7L/7R)

250′ Shuttle Run (5X50′)

5 Bar Muscle-Ups/ C2B Pull-ups

10 KB Snatches 32/24kg (5L/5R)

200′ Shuttle Run (4X50′)