STRENGTH
Work up to heavy Jerk (1RM if possible) in 15 minutes…not a second longer.
POWER
With today’s heavy jerk…
- 3 x 5 @ 50%
- 3 x 3 @ 80%
- 3 x 1 @ 90%
Next:
3 rounds of…
5 Knee Jumps to 8" plate
10 deadlifts @ 30%
Monday 20140602
CONDITIONING
2 rounds for time of...
5 pull-ups
10 kettlebell swings @ 1.5 pood
15 box jumps @ 24"
20 push-ups
25 sit-ups
30 burpees
~Rest 10 Minutes~
5 rounds for time of...
5 Bench Press*
5 Power Clean*
*Goal weight is your bodyweight on the bar, use more or less depending on your abilities.
Friday 20140530
FIRST:
3-5 minutes jog, row or aidryne
THEN:
3 rounds of...(Upper body emphasis)
10 PVC pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings (very light)
THEN:
5 minutes of dynamic stretching.
STRENGTH
Work up to heavy press (1RM if possible) in 15 minutes…not a second longer.
POWER
With 85% of today’s heavy press…
5 sets of 3 reps (speed focus)
Then:
For 7 minutes…
Every 30 seconds 1 strict press + 1 push press + 1 push jerk @ 60% of press
Wednesday 20140528
Today's Workout
[Max Effort] 2,000m Row
Rest as long as it took to row 2,000m
Row 1,000m
Rest as long as it took to row 1,000m
Row 500m
Rest as long as it took to row 500m
Row 300m
Rest as long as it took to row 300m
Row 200m
Rest as long as it took to row 200m
Row 100m
Rest as long as it took to row 100m
Tuesday 20140527
STRENGTH
Work up to heavy snatch (1RM if possible) in 15 minutes…not a second longer.
POWER
With 80% of today’s heavy snatch…
- 6 sets of 2 reps (speed focus)
Then:
For 7 minutes…
Every 30 seconds 1 power snatch + 1 overhead squat @40-60% of clean