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

9/14/12

Part 1

OLYMPIC

1a. Snatch 7 x 1 @ 80% of Monday’s heavy - 125

STRENGTH
Dead-lift 3x5 @ 55% - 225

GHD Sit-up 2 x 15

Part 2

CONDITIONING

Extended Endurance- complete in any order - 30 min time cap

-200m Farmer Carry (53/35) KB

-100 HR Pushup

-60 Box Jump (24/20)

-50 KB Swings (53/35)

-40 Korean Jumping Jacks

-30 SDHP (53/35)

-20 Ring Dips

-1200m Running

-100 Calorie Row

-6 Prowler Laps (body weight)

Time: had 3 prowler laps, 20 hr push ups, and 36 calories left at 30 mins

9/7/12

OLYMPIC
1a. Split Jerk 4 x 3 @ 80% - 195
2a. Jerk Complex 3 x 1 – work to heavy - 155, 165, 175
(1 x Push-press, 2 x Push Jerk, 3 x Split Jerk)
STRENGTH
Clean Pull 3 x 3 @ 95% (of Clean 1RM)


Part 2
CONDITIONING

In 40min complete the following:

1500m Row

75cal Airdyne

120 Double Unders

75 Wall Ball @ 20 to 10’

6 Rope Ascents (sub 30 Ring Rows)

40 KB Swings @ 53/35

20 TGU @ 35

40 Toes-to-bar

30 Strict pull-ups (scale with kipping ONLY if you cannot complete a strict pull-up)

30 HR Push-ups

Time: 39:28