042715 Strength and Conditioning
Glory to God for 7 years of growth. Now buckle up and jump on board! Cause we ain't slowin down for nothin! Woooot woooot!
A) DB external rotation, 3x6-8/arm, :90 rest
B) 1 snatch balance + 1 overhead squat, 5x1, begin a set every 2:00
+
8:00 @90%
6 thrusters (65/95)
8 burpees over the bar
40 double unders
042515 Conditioning
1) For time:
15 Muscle-Ups
15 Hang Clean to Thrusters @ 135#
20 Box Jumps 30″
10 Hang Clean to Thrusters @ 135#
15 Box Jumps 30″
15 Hang Clean to Thrusters @ 135#
10 Box Jumps 30″
15 Muscle-Ups
*Rest long enough to fully recover.
2) With HR of 155 BPM:
Non-Stop
10:00 Recovery Row for Meters
10:00 AMRAP of:
20 air squats
15 Power Snatches @ 95#
10 TTB
10:00 Recovery Row For Cal
10:00 AMRAP of:
20 Clean & Jerk @ 95#
20 DUs
042515 Strength and Conditioning
Max out Friday
+
Death by burpees
On a running clock
1st min- 1 burpee
2nd min- 2 burpees
3rd min- 3 burpees
etc…….
once you run out of rest time and can’t finish the set by the time the next minute begins, you’re done
sometimes ya just gotta warm up your hips...
042415 Strength and Conditioning
Split jerk clusters,
4x1.1,
:10 rest between singles,
2:00 rest between sets
+
EMOM for 15:00
1st min- 5 power cleans (65/95)
2nd min- 10 alternating pistol squats
3rd min- 30 double unders
+
Not for time:
Accumulate :90/side plank
042215 Strength and Conditioning
What's for evening feeding!!? Sashimi!!!!!!!
A. Back squat, 2-2-1-1
@21x1 tempo,
2:00 rest between sets
B. Push press,
3x4,
2:00 rest
+
10:00 @ 90%
300m row
3 wall walks
Farmer’s carry down/back twice