1/2/2016
A. EMOM x 12 - Front Squat x 1 + Split Jerk x 1 *building*
+
For time:
30 Back Squats 95/65
30 Burpees
30 Front Squats 95/65
30 Burpees
30 Overhead Squats
30 Burpees
+
For time:
30 Back Squats 95/65
30 Burpees
30 Front Squats 95/65
30 Burpees
30 Overhead Squats
30 Burpees
1/1/2016
A. Back Squat 3 x 8 @ 70% rest 2 minutes
B. Dead Stop Front Squat - Build to a tough single
C. Strict Press 3 x 8 @ 70% rst 2 minutes
D1. Hip Extensions x 15 reps rest 1 minute
D2. Band Pull-Apart Palms Down x 15 reps rest 1 minute x 3
B. Dead Stop Front Squat - Build to a tough single
C. Strict Press 3 x 8 @ 70% rst 2 minutes
D1. Hip Extensions x 15 reps rest 1 minute
D2. Band Pull-Apart Palms Down x 15 reps rest 1 minute x 3
12/31/2015
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B. Turkish Getup x 20 reps (10/arm)
+
For time:
1 Mile Bike
50 Thrusters 65/45
10 Muscle Ups
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B. Turkish Getup x 20 reps (10/arm)
+
For time:
1 Mile Bike
50 Thrusters 65/45
10 Muscle Ups
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