Wednesday 5.1.13

Today we will only be Back Squatting and establishing a 1RM C&J.  The time spent on each portion is up to you.  Remember the 20RM should be one solid attempt, take your time to warm the body properly then get after it!  On the Clean and Jerk attempt to PR, but don't be dissappointed if you can't.  The volume today is low in comparison to a typical day but is nonetheless strenuous.  Focus on technique and mechanics in your movements.  Have FUN!!!

A) Back Squat
     20RM
    *add 5 lbs to last completed weight
   
B) Clean and Jerk
     *Find 1RM for the day. (this may not be a PR we are just looking for what you can achieve today)
     *Compare to last effort 4.8.13

Tuesday 4.30.13

A) Skill Work
     *15 min. to work a Goat.

B)  8 rds
     10- Box Jump
     10-Toe2Bar

C) Calorie Burn
     2 min. max Cal. airdyne


   

Monday 4.29.13

A) EMOM 9
     3-Deadlifts@80% 3RM

B)   4rds
    8-Hang Power Snatch (115/75)
    10-Burpees
    30-Double Unders
   
C) For Time:
     800m Run

Sunday 4.28.13

Active Recovery


Use your fitness!

Saturday 4.27.13

Rest Day

Friday 4.26.13

A) Back Squat
     20 rep
    *Add 5 lbs to what you did Monday 4.22.13
    *10 min. Cap

B) "Lynne"
     5 rds for Max Reps of:
     Bodyweight Bench Press
     Pullups
*Keep rest times under 3min.

C) With remaining class time work on a Goat!

Thursday 4.25.13

A) Shoulder to Overhead
     *10 min. to establish heaviest load possible

B) AMRAP 8
     200mRun
     15-Push Press (95/55)
     12- Toe 2 bar

     Rest 2 min.

    AMRAP 4
     15-Situps
     20- Split jumps

     Rest 2 min

   AMRAP 3
     Double Unders