ENDURANCE
5 rounds for time of...
Run 400m
20 lb med ball carry, 400m
25 burpees
Tuesday 20150428
STRENGTH
Bench Press 8-6-5-4-3-2-1 (work up in weight each set)
5x5 Overhead Press
Snatch High Pulls 3x8 [DEMO VIDEO]
Single-Arm Kettle Bell Swings 3x10, each arm (you pick weight)
Plyo Push-up 2x12 (start from ground and explode up to plate of your choice) [DEMO VIDEO]
Plate Jumps 2x12 [DEMO VIDEO]
CONDITIONING
Rest...
Monday 20150427
STRENGTH
Squat, 2 reps every minute on the minute for 7 minutes @ 75% of 1RM
Power Snatch + Hang Snatch, every minute on the minute for 7 minutes @ 50-60% of 1RM
CONDITIONING
3 rounds for time of...
20 jumping lunges
30 toes to bar
400m run
*Competitor: As prescribed
*Established: Knees to elbow.
*Recruit: Snatch practice with PVC. Leg raises.
Post weights to comments. Post time to comments.
Friday 20150424
Strength
[Dynamic Efforts]
Box Squat 8 x 2 @ 70%
Deadlift 8 x 1 @ 70%
3 x 10 snatch-grip deadlift
3 x max reps pull ups
3 x max plank hold followed by 50 sit-ups after plank failure.
Interval
10 x 100m sprint work to rest = 1:3
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post results to comments.
Wednesday 20150422
It looks so simple...
For time, with 30-minute time cap:
20-1 bench press
1-20 burpees
So, 20 bench press then 1 burpee, 19 bench press then 2 burpees, etc.
Bench press weight should be something you can handle for 20 unbroken reps.
Post time to comments.