1/23/17

Growth & Development

Strength

1a. Strict Press work to a heavy set of 8 in each set x 4

1b. DB Step ups 8 each leg x 4 sets

Conditioning

21/15/9/6/3

KB swings 53/35

Burpees

 

Performance

Strength

1a. Inverted Rows 6 reps x 4 sets

1b. DB split Squats 6 reps (each leg) x 4 sets

Conditioning 

21/15/9/6/3

Hang Squat Cleans 95/65

Burpees

 

Competition

Strength

  1. Snatch warm up to heavy single (no misses at heavier sets)  then 70% 2 reps x 8 minute EMOM 
  2. Back Squat heavy set of 3 then 85% 3 reps x 2 sets
  3. EMOM 8

ODD: 5/4 muscle ups

EVEN: HEAVY front rack walking lunge (6 each leg)

Conditioning

12 minute AMRAP

12 chest to bar

12 Overhead Squat 115/75

12 Lateral Burpees

 

1/20/17

Growth & Development
Strength
Super set
1. DB bench press 8 reps 30×1 x 3
2. Weighted plank x 20 seconds rest 1:00 x3

Conditioning
6 sets
30 seconds deadlift 115/75
30 seconds lateral burpees
30 seconds kb swings
90 second rest

Performance
Strength
Deadlift cluster 1.1.1 heavy triple for the day

Conditioning
Amrap 12
150 double under
100 air squats
50 push up
25 burpees broad jumps

+ rest 12 minutes

10sets
4 ohs 95/65
6 hspu
8 wall ball

1/18/17

Growth & Development

Strength

5rep max back squat for the day. Then 85% of this 5×5

Conditioning

30 burpees

+ rest 4:00

15 minute amrap

15 goblet squats

15 kb swings

60 single under

+ rest 4:00

30 burpees

Performance

Strength

5rep max back squat for the day. Then 85% of this 5×5

Conditioning

50 burpees

+rest 4:00

15 minute AMRAP

5 Deadlift 185/155, 165/135, 135/95

10DB  Push Press left arm

10DB Push Press right arm

25 double under, 50 single under

+rest 4:00

50 burpees

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