Thursday 10/30/14

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Strength: Front Squats
Work up to a 4-6 rep weight (approx. 70% of 1RM)
Complete 4 sets of 1 rep 5-10 second hold at bottom of squat
Then 3 sets of 4-6 reps (rest at least 2 min between sets)

Conditioning: For Time:
50 Front rack lunges (45/35)
250m Row
30 KBS (16kg/12kg)
250m Row
50 Front Rack Lunges
*10 MIN TIME CAP

Tuesday 10/28/14

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Skill: Pull-ups: Beat Swings & 2-to-1 pull-ups

Conditioning: For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

Monday 10/27/14

Sledge hammering

Strength: 3 Snatches EMOTM for 10 minutes.
Increasing weight every 2 minutes without compromising form.

Conditioning: 21 Back Squats (155/105)
18 HSPU
200m Run
15 Back Squats
12 HSPU
200m Run
9 Back Squats
6 HSPU

Thursday 10/23/14

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Strength: 4 sets of 3 to 5 power cleans

Conditioning: With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55 lb.
From 5:00-10:00 use 95/75 lb.
From 10:00-15:00 use 115/95 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
** If not doing weight as prescribed you must add the same increment of weight every 5 minutes, minimum of 10lbs each time. (ie. 35,45,55,65….)
** Your score is the last whole minute that you complete 5 thrusters.