Mark Messer 5/28/15 Mark Messer 5/28/15

052915 Strength n' Conditioning

Max out Friday

For time with a partner:

200m run (relay style)

20 squat cleans (65/95)

30 toes to bar

40 HR push ups

200m run (relay)

Mark Messer 5/27/15 Mark Messer 5/27/15

052815 Strength and Conditioning

Back squat, 4-4-3-2 @ 21x1 tempo, 2:00 rest

B1. KB windmills, 3x5/side, :60 rest

B2. Handstand hold, 3x 20 seconds, :60 rest

AMRAP in 7:00

5 power snatches (65/95)

8 burpees over the bar

10 deadlifts

25 double unders

Mark Messer 5/26/15 Mark Messer 5/26/15

052715 Strength and Conditioning

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

For 12:00

1st min- 1-2 wall walks or 1 muscle up

2nd min- 6 shoulder to overhead (65/95)

3rd min- 8 row calories or :25 airdyne hard

Not for time:

60 hollow rocks

Mark Messer 5/25/15 Mark Messer 5/25/15

052615 Strength and Conditioning

Front squat, build to a heavy single in 12:00

B1. Bench press, 3x3

B2. Farmers carry, 3xdown/back twice

AMRAP in 6:00

10 DB thrusters

8 CTB pull ups

100m run

Mark Messer 5/21/15 Mark Messer 5/21/15

052215 Strength and Conditioning

Max out Friday

For time:

10 shoulder to overhead (65/95)

15 box jumps

400 meter run