Monday 5.9.16
1.Back Squat 2×3, Up to 70% 3×2, Up to 75% 2.Conditioning AMRAP:12 250 M Row 5 Shoulder to Overhead (STOH) 115/75 10 Front Rack Lunges 115/75 15 KBS 53,35
Friday 5.6.16
1.Snatch EMOMx15 1 Power Snatch + Squat Snatch + OHS 2.Strength 2×10 Front Squats 3.Conditioning ” Diane” 21-15-9 Dead Lift 225/155 HSPU
Thursday 5.5.16
1.Conditioning 50-40-30-20-10 KBS, 1.5-pood/1-pood 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run
Wednesday 5.4.16
1. Snatch A. 5×2 Power Snatch B. 5×2 Snatch Grip Push Press from behind neck 2. Gymnastics 3 sets of the following Bar Complex: 6 TTB + 5 Pull-ups + 4 TTB + 3 Pullups – all without coming off the bar 3. Conditioning For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5
Tuesday 5.3.16
“Annie” 50-40-30-20-10 of: Double unders Abmat Sit ups
Monday 5.2.16
2RFT: 1,000m Row 50 Thrusters 65/45 30 C2B Pull ups
Friday 4.29.16
1.Conditioning 21-15-9 reps for time of: Deadlifts, 225/155 Box jumps, 24/20 Handstand push-ups
Thursday 4.28.16
1.Snatch 1RM Snatch 2.Conditioning\Skill AMRAP 5: 5 muscle-ups 10 cleans, 155/105
Wednesday 4.27.16
1. Strength 1 Rep Max Clean 2. Strength 20 Rep Pull Up Test 3. Conditioning 500 Meter Row
Tuesday 4.26.16
1.Conditioning 3 RFT: 30 Cal Row 20 Power Cleans, 95/65 10 OHS, 95/65 5 Strict HSPU 2.Strength Clean Complex A.EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks Rest 5 minutes B.EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks Rest 5 minutes C.EMOMx5: 1 Power Clean + 1 Front Squat