Mark Messer 8/10/15 Mark Messer 8/10/15

081115 S&C

3 clean-grip deadlifts + 2 hang power cleans + 1 split jerk, 4x1, 2:00 rest between sets

Snatch pull clusters, 3x1.1 starting @ 1RM and building, :10 between singles, 2:00 between sets

AMRAP in 8:00

6 1-arm DB thrusters/side

2 muscle ups OR 2 wall walks

200m run

Mark Messer 8/9/15 Mark Messer 8/9/15

081015 S&C

Overhead squat, 4x4, 2:00 rest between sets

B1. DB shoulder press, 3x8-10, :60 rest

B2. 1-arm Farmers walk, 3xdown/back, :60 rest

3 rounds for time:

5 TTB

10 burpee box jumps

30 double unders

Mark Messer 8/6/15 Mark Messer 8/6/15

Max out Friday

15-12-9 for time:

Deadlifts (135/185)

Bar facing burpees

Mark Messer 8/5/15 Mark Messer 8/5/15

Turkish get up, build to a tough single/side in 10:00

Squat clean, 8x2 touch and go @ moderate loads, begin a set every :60

10:00 @90%

8 DB shoulder to overhead

10 TTB

12 goblet squats

200m row

Mark Messer 8/4/15 Mark Messer 8/4/15

Split jerk, build to a max in 14:00

Clean pull, 5x1 @ 1RM and adding, begin a set every :60

4 sets for even times:

10 HR push ups

15 KB swings

30 double unders

2:00 walk rest