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Monday, April 7, 2014

Squat Clean 10×2 @65% of 1rm Front Squat 60 seconds rest between sets Metcon 5 rounds Against a two minute clock 5 Thrusters(135/95) Max rope climbs Or Burpee pull ups rest 1 minute between rounds Accessory Plank to Elbows x50 reps Continue reading

Saturday, April 5, 2014

Bench Press 6 sets x 3 reps @80% of 1RM 60 seconds rest in between sets Metcon 15 minute EMOM Minute 1: 7 burpees Minute 2: 15 KB Swings(53/35) Minute 3: 25 Double Unders Repeat cycle 5 times on the minute Accessory DB Row 3×15 Plank hold 1 set max time Continue reading

Friday, April 4, 2014

Clean Pull 4 sets x 8 reps increasing weight each set 60 seconds rest between sets Deadlift Work up to 2RM Deficit Deadlift 2 inch deficit, use 25 bumper plate or 2 metal 45’s 3 set x 5 reps 70% of 1RM 60 seconds rest between sets Continue reading

Thursday, April 3, 2014

Snatch 7 minutes Snatch Grip High Pulls 3 reps per set 7 minutes Hang Snatch 3 reps per set For Time Row 1000m Run 800m Row 1000m Run 800m Continue reading

Wednesday, April 2, 2014

Press work up to new 1RM Then 3 sets x 10 reps 60-70% of todays 1RM 60 seconds rest between sets In between each set of press perform 1 set of pull ups 8-10 reps (strict) Bonus -Back extension 3×10 reps 3 second hold in extension -Farmers Carry 400m (3 strict pull up penalty for setting weight down) Continue reading

Tuesday, April 1, 2014

Squat 6 sets x 2 reps @80% of 1RM 60 seconds rest between sets Metcon 15 minute EMOM Front squat Men: Bodyweight Women:3/4 bodyweight 1 rep the first minute 2 reps on second minute and so on… once you fail to reach reps of the minute, repeat last completed round until time ends Accessory Plank hold 5 sets x30 seconds 30 seconds rest between each set Continue reading

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