10/26/12

Warm-up should include:
10 Front Rack BB Step-ups,
8 Overhead Step Lunges,
6 Sn Grip Behind the Neck Press,
4 Snatch Balance

OLYMPIC
Snatch - 5 x 1(work to heavy for the day)- 145,155,165,175,185(2fail)

STRENGTH
RDL - 4 x 5 (work to heavy)
135,165,185,225,245,265

10/25/12

Lactate tolerance
5 rds:
6 heavy Russian KBS, 97lbs
8 deck squat box jump 24"
20 sec air dyne sprint

R1: 1:12
R2: 1:08
R3: 1:12
R4: 1:13
R5: 1:13

10/24/12

OLYMPIC
Clean & Jerk 5 x 1 (work to heavy for the day) - 165, 185, 205, 225, 245(fail jerk)

STRENGTH
3 Rounds of 3 Back Squat @ 75%: 235, every 30 seconds
Rest 90 seconds

3 Rounds of 3 Weighted Jump Squats @ 23.5%: 85, every 30 seconds
Rest 90 seconds

3 Rounds of 1 Back Squat @ 85%: 275, every 30 seconds

CONDITIONING
4 Rounds of:
5 Bench Press @ 100 DB
10 Strict Pull-ups
Rest 1:1 (rest as long as you worked)

Pull ups
R1: 10
R2: 6,4
R3: 6,3,1
R4: 5,2,1,1,1

10/23/12

STRENGTH

EMOM for 6 minutes

15m Sled Pull - attach a rope to the butcher and pull across the turf, turn the butcher around and walk your rope to the other side between intervals (260/170)

Note - Butchers weigh ~70#, load 4 x 45# plates for men, 4 x 25# plates for women. You should be pulling the butcher across the gym, hand-over-hand while standing at the opposite side of the turf, not dragging the sled behind you.

14,15, 14,13.5, 13, 12


CONDITIONING

AMRAP in 25 minutes of:

400m Run (sub 500m row if you are unable to run due to injury)

25 Slamball @ 30/20

20 KB Swing @ 53/35

15 Wall Ball @ 20/14

10 Toes-to-bar

5 HSPU

Rounds: 3+15 wallball

10/22/12 PM

STRENGTH

Behind the Neck Push Press – 5 x 1 (72.5% of 1RM Push-press) - 155

Deadlift – 5 x 3 (75% for 2 sets, 80% for 2 set, 85% for 1 set)- 320, 340, 360

10/22/12 AM

CONDITIONING

Part 1

EMOM for 6 minutes complete:

5 Clapping Push-ups (hands must touch chest)

20 Double-unders

Note: This should be completed AFAP


Part 2

Row 500m @ 80% of fastest 500m pace - 1:29 (PR)

Rest 90 seconds

3min AMRAP of: 1 Rope Ascent, 3 Snatch @ 135, 5 Burpees
Rounds: 2

Rest 90 seconds

5min AMRAP of: 5 Front Squats @ 135, 5 Push-press @ 135, 5 Box Jumps @ 30″
Rounds: 3+5

Rest 90 seconds

3min AMRAP of: 1 Rope Ascent, 3 Snatch @ 135, 5 Burpees
Rounds: 2

Rest 90 seconds

Row 500m – beat your 500m time from the beginning - 1:33.8