130406

WArmup: 4 rounds

Upper back smash x 30 sec

rest 15 sec

Front squat sets

rest 15 sec

Close Grip PVC Wall Squat

rest 15

Snatch from the floor: every 30 sec: 1 rep @ 75% for 5 reps, 1 rep@80% for 5 reps, 1 rep@85% for 5 reps THEN Amrap in 2 min @90%

Conditioning:

5 RFT:

3 Power Snatches @ 125

12 Ring Dips

10 Burpees jump onto 45lb plate

50 ft handstand walk

Rest EXACTLY 5 Min

10 min: 15 sec ME cal Airdyne, 15 sec pedal

130405

Warmup:
Programmed FS: B2B 3x10
Upper back smash

Oly:
Tall Snatch 5x5 all at 50% of snatch rest EXACTLY 30 sec between sets

Back Squats

Conditioning:
75 DU
50 KB Swings (35)
25 HSPU regional standard
10 bar muscleups
Row 1k
10 bar muscleups
25 HSPU
50 KB swings
75 DU

130404

13.5

130403

30 minute run/airdyne/row

130402

Warm up: 

B2B FS 3x10

upper back mobility mash

Conditioning:

1 min ME KB Snatch (alt every 5)@ 32/24kg

*Rest 1 minute.

3 min AMRAP of:

3 Front Squats @ 155
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KB Snatch (alt every 5) @ 32/24kg

*Rest 1 minute.

3 min AMRAP of:

3 Front Squats @ 155
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KB Snatch (alt every 5) @ 32/24kg

130401

AM

Snatch: 1 rep every 20 sec for 2 min at 75%, rest 2 min, 1 rep every 30 sec for 2 min @ 80%, 1 rep every 45 sec for 3 min @ 85%, rest 2 min, 1 rep every 60 sec @ 90% for 3 min, rest 3 min, 1 ATTEMPT at 95%  

Conditioning:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

PM

BS: 6x2 @ 80% Tempo 32X1

1a) 3X25 UB GHD Sit-ups
1b) 3X20 Reverse Hypers 

130331

Conditioning:
complete the following movements then immediately complete a 50 m hs walk then rest 45 sec
20 Thrusters @ 115#
40 KB Swings @ 53#
150 DU
40 KB Swings @ 53#
20 Thrusters @ 115#