Thursday 5.12.16
1.Conditioning 5 RFT: 11 Power Snatches, 95/65 12 HSPU 2.Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85%
Wednesday 5.11.16
1.Conditioning 1A.2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 1B.2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 1C.2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ 2.Skill Work – Hand Stand Push up 5 sets of max unbroken reps, rest
Tuesday 5.10.16
1.Clean 5×3 Squat Cleans 2.Strength 3×3 Back Squat, Up to 80% 3.Conditioning 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups
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