Mark Messer 3/9/15 Mark Messer 3/9/15

031015 Strength and Conditioning

A. 1 power clean + 1 hang power clean, 5x1, 2:00 rest

B1. Front rack weighted lunge steps, 3x10, :30 rest

B2. DB row, 3x4-6/arm, 2:00 rest

AMRAP in 7:00

6 hang power cleans (65/95)

8 burpees over the bar

40 double unders

Mark Messer 3/7/15 Mark Messer 3/7/15

Strongman Saturday

30 min EMOM

One: 4 front squats (bw x 1.25)

Two: 3 cleans (bw)

Three: 4 dips (bw x 1.25)

Mark Messer 3/5/15 Mark Messer 3/5/15

Max out Friday

For time:

12-9-6-3

Thrusters (65/95)

Burpees

Mark Messer 3/4/15 Mark Messer 3/4/15

A. Overhead squat, 5x3, 2:00 rest

B1. DB bench press, 3x4-6, :30 rest

B2. Front rack weighted lunges, 3x10, 2:00 rest

AMRAP in 8:00

10 TTB

12 KB swings

14 wall ball

Mark Messer 3/3/15 Mark Messer 3/3/15

A. Segmented snatch grip deadlift, 5x1 beginning at 1RM and building, 2:00 rest

EMOM for 15:00

1st min: 1 muscle up or 4 strict pull ups/ring rows

2nd min: 3-5 power cleans @ 65-75% of 1RM

3rd min: 7 row calories

Not for time:

Accumulate 2:00 plank