October 13th 2015
A. 1 squat clean + 3 front squats, 5x1, 2:00 rest
B. Split jerk, 4x2, begin a set every 2:00
+
4 rounds for time:
100m run
7 overhead squats (65/95)
10 box jumps
6 CTB pull ups or tough upper pulling variation
October 12th S&C
A1. Back squat, 4x3, :60 rest
A2. Strict pull ups or ring rows, 4x810, :60 rest
+
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
+
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
+
AMRAP in 9:00
40 double unders
8 burpees
10 alternating DB snatches
10 box jumps
