(248) 860-2898

11/18/13

11/18/13

BBG

15 mins to establish a 2RM Hang Snatch (below the knee)

Conditioning

Run 800m

3 rounds of:

12 Ring Dips

8 Strict Pull-ups

Run 800m

For time.

11/16/13

11/16/13
BBG

15 mins to establish a 1RM Snatch

Conditioning

“13.1″

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

30 Snatches 75/45# (any style)

30 Burpees

30 Snatches 135/75# (any style)

20 Burpees

30 Snatches 165/100# (any style)

10 burpees

AMRAP of Snatches @ 210/120# (any style)

11/15/13

11/15/13
Strength

5X4/8 FS/BS @ 94% of 11/12/13

Conditioning

“Dirty Diane”

15-12-9 of:

Power Cleans 185/120#

Deficit HSPU 6/4″

For time.

11/14/13

11/14/13
Strength

1a) 4X3 Clean Grip RDL, heavy as possible – rest 60 sec.

1b) 4×5 Close Grip Bench Press, heavy as possible – rest 60 sec.

Conditioning

4 rounds for total working time of:

15 Hang Power Snatches 75/55#

10 Strict Ring Rows (rings touch chest at finish of pull)

15 Burpees

*Rest 1:00 after each round.

11/13/13

11/13/13
BBG

Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single

Conditioning

15 minute AMRAP of:

50 KB Swings 24/16kg

25 Jumping Squats 45#

15 Pull-ups

11/12/13

11/12/13
Strength

5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

Conditioning

4 rounds for total reps of:

2:30 to complete…

400M Run

ME T2B in the remainder of the 2:30

Rest 1:00

11/11/13

11/11/13
BBG

15 mins to work to a heavy single: Low Hang Snatch (2″ from floor)

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#

0:30 Rest

1:00 ME KBS 32/24kg

0:30 Rest

1:00 Burpee Over-the-Box Jumps 24/20″

0:30 Rest

11/9/13

11/9/13
BBG

15 mins to establish a 1RM Clean and Jerk

Conditioning

“Fran”

21-15-9

Thrusters 95/65#

Pull-ups

For time.

11/8/13

11/8/13
Strength

4X8/5 Front Squat/Back Squat @ 94% of 11/05/13

Conditioning

10 minute AMRAP of:

15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)

30 BB Weighted Split Jumps 65/45# (each jump counts one rep)

11/7/13

11/7/13
Strength

1a) 4X5 Push Press – heaviest possible, rest 60 sec.

1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

“Elizabeth”

21-15-9

Power Cleans 135/95#

Ring Dips

For time.