Mark Messer 6/2/15 Mark Messer 6/2/15

050315 Strength and Conditioning

Squat clean clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets

B1. Bench press, 3x2, :60 rest

B2. DB 1-arm overhead carry, 3xdown/back (switch arms at halfway point), :60 rest

AMRAP in 6:00

35 double unders

12 HR push ups

10 box jumps

Mark Messer 6/1/15 Mark Messer 6/1/15

060215 Strength and Conditioning

A. 1 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest

EMOM for 8:00

Evens- 8 alternating pistols squats

Odds- 1-3 reps of gymnastics move of choice (muscle up, HSPU, CTB pull up, etc)

4:00 rest

EMOM for 8:00

Evens- 12 KB swings

Odds- 8 burpees

Mark Messer 5/31/15 Mark Messer 5/31/15

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

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

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