Power Snatch work
5-5-5-5-5
AND
Work on weaknesses.
Sunday, February 24, 2013
Wednesday 2/27/13
7 rounds for time of:
-155lb. Push-jerk, 7 reps
-Chest to bar pull-ups, 7 reps
-Burpees, 7 reps
-155lb. Push-jerk, 7 reps
-Chest to bar pull-ups, 7 reps
-Burpees, 7 reps
Sunday, February 17, 2013
Wednesday 2/20/13
Two rounds for time of:
-100 Double-unders
-95 pound barbell, Shoulder to overhead, 50 reps
-25 Toes to bar
-100 Double-unders
-95 pound barbell, Shoulder to overhead, 50 reps
-25 Toes to bar
Tuesday 2/19/13
Complete as many rounds as possible in seven minutes of:
-315 pound Deadlift, 7 reps
-100 meter row
-14 One legged squats
-21 Double-unders
-100 meter row
-315 pound Deadlift, 7 reps
-100 meter row
-14 One legged squats
-21 Double-unders
-100 meter row
Monday 2/18/13
Three rounds for time of:
-Run or Row 800 meters
-Rest 2 minutes
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| Paula's first rope climb! |
Sunday, February 10, 2013
Thursday 2/14/13
For time:
-205 pound Front squat, 20 reps
-30 Box jump, 30 inch box
-40 Kettlebell swings, 1.5 pood
-50 Wall ball shots, 20 pound ball
-205 pound Front squat, 20 reps
-30 Box jump, 30 inch box
-40 Kettlebell swings, 1.5 pood
-50 Wall ball shots, 20 pound ball
Wednesday 2/13/13
"The Chief"
Max rounds in 3 minutes of:
-135 pound Power cleans, 3 reps
-6 Push-ups
-9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Max rounds in 3 minutes of:
-135 pound Power cleans, 3 reps
-6 Push-ups
-9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Tuesday 2/12/13
Three rounds for time of:
-30 Pull-ups
-155 pound Deadlift, 30 reps
-30 Box jump, 24 inch box
-30 Pull-ups
-155 pound Deadlift, 30 reps
-30 Box jump, 24 inch box
Sunday, February 3, 2013
Thursday 2/7/13
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Wednesday 2/6/13
For time:
-50 Double unders
-50 Burpees
-50 Wall ball shots, 20 pound ball
-50 Back extensions
-50 Push press, 45 pounds
-50 Knees to elbows
-Walking Lunge, 50 steps
-50 Kettlebell swings, 1 pood
-50 Jumping pull-ups
-50 Box jump, 24 inch box
-50 Double unders
-50 Burpees
-50 Wall ball shots, 20 pound ball
-50 Back extensions
-50 Push press, 45 pounds
-50 Knees to elbows
-Walking Lunge, 50 steps
-50 Kettlebell swings, 1 pood
-50 Jumping pull-ups
-50 Box jump, 24 inch box
Tuesday 2/5/13
For time:
-135 pound Thruster, 15 reps
-Run 200 meters
-95 pound Thruster, 20 reps
-Run 400 meters
-65 pound Thruster, 30 reps
-Run 800 meters
-135 pound Thruster, 15 reps
-Run 200 meters
-95 pound Thruster, 20 reps
-Run 400 meters
-65 pound Thruster, 30 reps
-Run 800 meters
Monday 2/4/13
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
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