Mark Messer 7/12/15 Mark Messer 7/12/15

071315 S&C

Warm Up. Two Rounds of the Agile 8

(Sorry for the super boring video of the guy breathing hard stretching) =-)

20 Deadlifts @75% 1RM
Run 400m
20 KB swings
Run 400m
20 Overhead Squats @60% 1RM
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans
Run 400m

Mark Messer 7/8/15 Mark Messer 7/8/15

070915 S&C

Back squat, 5x1, 2:00 rest

DB alternating walking lunges, 3x12, 2:00 rest

5:00 @90%

10 burpees

100m run

2:00 rest

5:00 @90%

1 muscle up or 5 pull ups

8 alernating pistol squats

25 double unders

Mark Messer 7/6/15 Mark Messer 7/6/15

070615 Strength and Conditioning

1 power clean + 1 front squat + 1 split jerk, 5x1, 2:00 rest

B. Behind-the-neck shoulder press, 3x8-10, 2:00 rest

AMRAP in 8:00

2 wall walks or 3-4 HSPU

8 power cleans (65/95)

10 HR push ups

30 double unders

Mark Messer 7/5/15 Mark Messer 7/5/15

070515 Strength and Conditioning

Overhead squat, 4x3, 2:00 rest

B1. L-sit DB press, 3x10-12, :60 rest

B2. Strict KTE, 3x6-8, :60 rest

AMRAP in 7:00

6/side 1-arm DB thrusters

10 box jumps

200m run

Mark Messer 6/30/15 Mark Messer 6/30/15

070115 Strength and Conditioning

Back squat, 5x2, 2:00 rest between sets

Front rack lunges, 3x6-8, 2:00 rest

AMRAP in 8:00

10 alternating DB snatches

8 toes to bar