1/12/17

1. Clean & Jerk
60%/2
65%/2
70%/2

150,160,170

2. Clean Pull
(80%/3)3

195

3. Front Squat
(65%/3)3

165

4. Burner Conditioning

4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions.  Go hard and hold on.

Time: 4:15 ub

1/10/17

**This is a scheduled deload week**

2017 REGIONAL & OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2

110, 120, 130

2. Snatch Pull
(80%/3)3

150

3. Back Squat
(65%/3)3

205
 
4. Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar facing burpees

R: 3+2 burpees

Wb 30 then 15-15

Snatch as 10s

1/7/17

1. Warm-up
2 Steady Rounds:
30 Walking Lunge Steps
20 Push Press 75/55lbs
Row 20 Calories

2. Strength
AMRAP 4 Minutes:
Max Back Squat Reps at 75% of 1RM.
Rack/Unrack The Bar Anytime.

3. Met-Con
AMRAP 20 Minutes:
12 Toes to Bar
12 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
CHECK OUT OUR BOX JUMP SAFETY VIDEO

4. Accessory 
Accumulate Max Rep Strict Handstand Push-Ups in 7 Minutes.

1/6/17

For time:

15 powersnatch 95

Row 1k

15 PS 115

Row 1k

15 PS 135

Immediately into 12min to find 5 RM hang squat snatch

Time: 14:49

PS: 95 ub, 115 in 5s, 135 as singles

Rows at 1:54 pace

Hit 135 and failed on 4th rep at 145 out front. Technique, not load.

3 rd for time

75 dus

7 bar muscle ups

Time: 6:39

All ub! Best dus day ever.

1/5/17

1. Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4

145, 160, 170, 185, 195

2. Clean Pull
(105%/3)3
(110%/2)3

255, 270

3. Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1

195, 210, 195, 215, 195, 220

1/3/17

1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3

110, 120, 130

2. Snatch Pull
(105%/3)4

195

3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

235, 250, 235, 260, 235, 270

1/2/17

Warm up

3min amrap

Row 500m

Lateral burpees over rower

Total: 20 burpees (1:40 row)

12min amrap

9 bar facing burpees

7 hang powercleans 135

5 muscle ups

R: 5+6 burpees

Burpees and cleans ub.

Muscle ups ub thru 3 sets then 2-3,2-2-1

3 rounds:

21 cal assault bike

21 OHS 115

Rest 60sec

R1: 3:35

R2: 4:44

R3: 4:18

OHS as 7-7-7, 7-7-7, 11-10