010315 Strength and Conditioning

A. 1 hang power clean + 1 power clean, 6x1, 2:00 rest

B. Front rack reverse lunges, 3x10, start heavier than last week, 2:00 rest

+

AMRAP in 8:00

7 hang snatches power snatches (65/95)

9 CTB pull ups

300 meter row

020215 Strength and Conditioning

if you don't know, this is Collin. 

A.  Overhead squat, 5x3, 2:00 rest

B1. DB bench press, 3x3-5, :30 rest

B2. KTE, 3x8-10, 2:00 rest

+

3 rounds for time:

12 goblet squats

8 burpees

40 double unders

013115 Strength and Conditioning

Strongman Saturday! ! 

Working in pairs, Every minute on the minute alternate movements x 15 minutes

Yoke carry x 50′ @ 2x body weight or more (set up opposing Squat stands)

Push jerk x 5 @ body weight or more (ahap)

Then

10 min AMRAP

5 bench press @ 220 pounds

50 double unders

5 power cleans @ 220 pounds

200M row

013015 Strength and Conditioning

Max out Friday

+

For 7:00

1 power snatch (65-85/95-115)

5 burpees

2 power snatches

5 burpees

3 power snatches

5 burpees

etc...

012915 Strength and Conditioning

A1. Split jerk,

5x1,

:30 rest

A2. Ring dips,

5x4-6,

2:00 rest

+

4 sets:

:60 DB waiters carry

:60 HSPU or wall walks

:60 double unders

:60 rest

+

accumulate 2:00 hollow hold