(248) 860-2898

2/5/13

2/5/13
Push jerk 10, 10, 8, 8; rest 2 min

Bench press; build to a 5RM

-then-

12 min amrap:

10 hand release push-ups

10 box jumps 24/20″

10 push press 95/65#

30 double unders

2/4/13

2/4/13
Squat clean: 3-2-1-3-2-1, rest 3 min

-then-

5 rounds for time:

7 power snatch 135/95#

14 pistols (alt’ing)

2/2/13

2/2/13
2 Person Teams – 1 Work 1 Rest

20 minute AMRAP:

12 Box Jump

6 Curtis P* (95#/65#)

12 Toe To Bar

* Curtis P: 1 clean, right lunge, left lunge, shoulder to overhead = 1 rep

2/1/13

2/1/13
Strength

5 Power Snatch – EMOM x 10

(work on technique and efficiency)

Metcon

5 Rounds:

1 min AMRAP Overhead Squat 95#/65#

30 sec. Rest

1 min AMRAP Ring Row

30 sec. Rest

1/31/12

1/31/12
Strength

3 Clean and Jerk – EMOM x 10, Heavy as possible

Metcon

50-40-30-20-10

Double Unders

KB Swings 53/35#

1/30/12

1/30/12
Strength

5-5-5-5-5 Close Grip Bench Press

Metcon

3 RFT:

10 C2B Pull-ups

10 Front Squats 165/115#

10 HSPU

10 min time cap.

Cash Out: 50 Ring Dips

1/29/12

1/29/12
Snatch Complex

Power Snatch + Hang Squat Snatch + Squat Snatch – work up to a heavy set

-then-

5 RFT:

15 Thrusters 75/55#

12 T2B

9 Box Jumps

1/28/12

1/28/12
Strength

1-1-1-1-1-1-1 (3 Position) Squat Clean

Conditioning

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 155/115#

Burpees

1/26/12

1/26/12
Partner workout, 50 reps of each movement

For time:

Wall balls 20/14#

Sit-ups

Air squat

Push-ups

Sumo deadlift high pull, 95/65#

Double-unders

Thrusters, 95/65#

Pull-ups

Overhead squat, 95/65#

KB swings 53/35#

Push press, 95/65#

Ring Dips

Clean, 135/95#

Burpees

Back squat, 135/95#

Split Jumps

Front squat, 135/95#

Toes to Bar

Deadlift 185/135#

1/25/12

1/25/12
Strength

1-1-1-1-1-1-1 Back Squat

Conditioning

“Grace”

30 Clean and Jerk 135/95#