Wednesday, February 26, 2014: Snatch Work up to a max snatch for the day Then do 3 sets of 1 at 85% of that max Clean and Jerk Work up to a max clean and jerk for the day Then do 3 sets of 1 at 85% of that max Today we will spend the
Read moreTuesday, February 25, 2014: For Time: 500 Meter row (buy in) 3 Rounds: 30 Pull ups 15 Overhead Squats (95,65)(85,55)(55,35) 30 Kettlebell Swings (53,35)(44,26)(26,18) 500 Meter row (cash out) Nice job on the barbell complexes yesterday! We put...
Read moreMonday, February 24, 2014: Every 3 minutes for 15 minutes perform: 2 Squat Cleans + 1 Jerk Build weight each set until you reach a max Hands must stay on the bar for both squat cleans Then, 5 minute AMRAP Ladder: 1 Bar facing burpee 1 Thruster...
Read moreSaturday, February 22, 2014 30 Minute Partner AMRAP: 5 Squat Cleans (155,105)(135,85)(115,65) 7 Handstand Push-ups(abmat)(box) 9 Kettlebell Swings(53,35)(44,26)(35,18) While one partner works through rounds and reps of 5,7,9 the other will be...
Read moreFriday, February 21, 2014: Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Rest 5 minutes Then, In 5 minutes complete: 400 Meter run Max rep double unders The squat cycle is most definitely working! I can tell by...
Read moreWednesday, February 19, 2014: Muscle Snatch Work up to a max in 7 minutes Snatch Balance Work up to a max or keep it light and get comfortable. Do not use a dip and drive until you fail. We will be focusing on skill transfer movements for the...
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