050115 Strength and Conditioning
Max out Friday
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For time:
12-9-6-3
Power cleans (75/115)
HR push ups
043015 Strength and Conditioning
Squat clean, build to a tough single in 14:00 (post on the board)
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AMRAP in 7:00
10 alternating DB snatches
12 box jumps
100m run
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4:00 rest
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AMRAP in 7:00
10 burpees
12 KB swings
30 double unders
042815 Strength and Conditioning
1 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest between sets
B1. Pendlay row, 3x6-8, :60 rest
B2. Farmers carry down/back twice, :60 rest
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3 rounds for time:
7 ground to overhead (65/95)
200m run
042815 Strength and Conditioning
10:00 handstand push up practice- kicking up into a handstand and start with weights stacked on top of each other so head only goes down a little bit.
Clean grip deadlift, 3 touch and go @moderate weight, 10x1, begin a set every :60
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EMOM for 8:00
Evens- :35 row @ high effort
Odds- 10 box jump overs
Notes to Note:
So I have to make some rules with the carpeted area. We can't lift weight over there. You CAN carry weights (lunges, farmers walks) but you can't drop them. You CAN kb swing but you can't drop them. You can use the sled on the rubber but NOT on the carpet. You also CAN NOT drag, push, or pull, plate weight on the carpet. Just wanted to make sure everyone knew that. You rock! See ya in the morning.
lol
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
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8:00 @90%
6 thrusters (65/95)
8 burpees over the bar
40 double unders