S&C 5.24.16

Tuesday May 24

A. Push jerk, 2­2­2­2, 2:00 rest

B1. Strict pull ups or negatives, 3x6­8, :60 rest

B2. 1­arm dumbbell row, 3x6­8/side, :60 rest

+

3 rounds for time:

400m run

10 power cleans, 65/95

10 shoulder to overhead, 65/95

S&C 5.23.16

Monday May 23

A. 1 hang squat snatch + 2 overhead squats, 4x1, begin a set every 2:00

B. Close­grip bench press, 5­5­5 @20x1, 2:00 rest

+

AMRAP in 8:00

12 kettlebell swings

15 box jumps

50 double unders or 100 single unders

+

2 rounds not for time:

10­15 hip extensions

:30 side plank/side

S&C

Tuesday April 26

A. Back squat, 3­2­2­1, 2:00 rest

B1. Kettlebell windmill, 3x5/side, :60 rest

B2. Pistol squats, 3x8 alternating, :60 rest

+

AMRAP in 10:00

200m run

15 box jumps

8 hang power cleans, 65/95

2 wall walks

S&C

Monday April 25

A. 1 power snatch + 1 hang power snatch + 1 overhead squat, 1­1­1­1, 2:00 rest between sets

B. 1­arm dumbbell press, 3x5­6/side, :60 rest

+

3 sets for reps:

:60 wall balls

:60 toes to bar

:60 double unders/single unders

:60 rest

+

Accumulate :60 L­sit in tough variation (hanging from bar, between two boxes, on rings, etc)

042116

Thursday April 21

A. 2 touch and go power cleans + 1 split jerk, 1­1­1­1­1, begin a set every 2:00

B. Snatch­grip deadlifts w/pause just below knee on way up and down, 2­2­2, begin heavier

than last week, 2:00 rest

+

4 rounds for time:

10 pull ups/ring rows

12 burpees to a plate

14 goblet squats

+

Accumulate 2:30 front leaning rest on ground