1/24/2015

Warmup:
Snatch Practice
+
100 wall balls
500 meter row
80 toe to bar
500 meter row
60 box jumps
500 meter row
40 power cleans 135/95
500 meter row
20 burpees
+
500m Row @ 12-15 seconds off PR pace
rest 2 minutes x 6 sets

1/23/2015

Conditioning you seek, conditioning you shall have
---
A. Snatch - 1 rep every 2 minutes x 20 minutes (tough single)
+
For time:
50 calorie row
rest 4 minutes
40 calorie row
rest 3 minutes
30 calorie row
rest 2 minutes
20 calorie row
rest 1 minute
10 calorie row
*score equals total time*
- rest 5 minutes -
AMRAP 5
Burpees 6" target (goal is 80-90)
+
Finisher:
4 x 25 - Banded Abduction and Adduction

1/22/2015

A. Back Squat 1 1/4 - 5, 5, 5, 5 rest 2 minutes (65-70%)
B. Split Jerk - 3 x 3 (2 second pause in dip, 2 second pause in catch) 5% heavier than last week
+
AMRAP 15
9 Deadlift 155/105
12 Push-Ups (Hand Release) *no worming*
15 Box Jumps 24/20
*Goal - 10+ rounds*
+
Finisher:
Toes to Bar - 4 x 6-8 weighted (hold dumbell between legs)
rest as needed
Glute Ham Raise - 3 x Max Reps

1/21/2015

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

1/20/2015

A. Clean & Jerk (Power)
8 reps @ 50% TNG
8 reps @ 55% TNG
8 reps @ 60% TNG
rest 90 seconds
B. AMRAP 5
Squat Clean & Jerk 165/110
+
For time:
15 UB Wall Ball Shots 30/20
10 Burpees
15 UB Wall Ball Shots 30/20
10 Burpees
20 Seconds Assault Bike (max cals)
rest 8 minutes x 3
+
Finisher:
3 sets:
30 second L-Sit
+
Banded Pushdowns x 200 reps

1/19/2015

Last mini cycle!!

A. Snatch (Squat)
8 reps @ 50% TNG
8 reps @ 55% TNG
8 reps @ 60% TNG
rest 90 seconds
B. AMRAP 3
Snatch (any style) 165/110
+
3 sets:
500m Row
5 Muscle Ups
50 Double Unders
15 Toes to Bar (quick sets of 5)
50 Double Unders
5 Muscle Ups
5 minute rest
+
Finisher:
GHDSU - 3 x 15 Weighted (with Medball)
Banded Good Morning x 100 reps