October 12th S&C
A1. Back squat, 4x3, :60 rest
A2. Strict pull ups or ring rows, 4x810, :60 rest
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4 sets for even times:
10 thrusters (65/95)
10 TBB
200m run
2:00 rest
+
3 sets not for time:
:40 front leaning rest on ground
10 hollow rocks
100815 Strength and Conditioning
Learned a new skill today!! Woooo!! PR!!
A. 2 push jerk + 1 split jerk, 4x1, 2:00 rest
B1. Bench press, 3x46, :60 rest
B2. 1arm DB row, 3x46/side, :60 rest
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AMRAP in 10:00
2 wall walks or 10m handstand walk
8 deadlifts (115/135/185205)
10 box jumps
200m run
100615 S&c
A. Hang power snatch, 5x2 @ moderate loads, begin a set every 2:00
B1. Front rack weighted lunges, 3x10, :60 rest
B2. Shoulder taps, 3x10, :60 rest
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AMRAP in 9:00
40 double unders
8 burpees
10 alternating DB snatches
10 box jumps
100115 S&C
A. 1 power clean + 1 hang power clean + 1 split jerk, 4x1, 2:00 rest
B1 Bench press, 3x68, :60 rest
B2 Pendlay row, 3x8, :60 rest
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10:00 @90%
200m run
10 HR push ups
8 box jumps
10m handstand walk OR 8 shoulder taps