6/22/2014

Rest Day

So proud of everyone that lifted today - you guys all rocked it!

6/21/2014

Oly Comp (1RM Snatch + 1RM Clean & Jerk)
+
(optional for Saturday DO NOT COMPLETE ON SUNDAY)
21-15-9
Squat Clean 205/125
Burpee Box Jump Overs 30/24

6/20/2014

A. Back Squat @ 32X1 4, 4, 4, 4, 4 rest 2 minutes
B. Snatch - 8 singles @ 70%
C. C&J - 8 singles @ 70%
+
EMOM x 12
odd - 30 seconds (butterfly or kipping) pull-ups
even - 30 second Assualt Bike Sprint

6/19/2014

Row 5 minutes @ 15-20 seconds off 500m pace
rest 2 minutes x 7 sets
*post score for each interval*

A few of you have expressed interest in rowing on Wed instead of Thursday - if majority prefers that I'll change schedule

6/18/2014

Rest Day

*coaches note*
Normal Saturdays will resume next week - this week I want to watch everyone lift so your workout will be the Oly Comp + I'll have an optional workout for after the event to be completed Saturday.  Cannot be completed Sunday as I want everyone fresh for Monday.

6/17/2014

A1. Push Press - 4, 4, 4, 4, 4
A2. Muscle Ups - 5 x 2-6 reps rest 2 minutes (girls 4-6 strict pull-ups)
B. Snatch Pull to Knee - 3, 3, 3, 3 *build from last week* rest 2 minutes
C. Snatch - 4 x 1.1.1 (rest 15 seconds b/t singles) rest 2 minutes (65-75%)
D. L-Sit - accumulate 75 seconds
+
Cash Out:
5-10 minutes - practice pistols and HSW