Thursday, 11-29-12
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM
5 R.F.T.
15 – Weighted Step ups with plate/D.B. 20″/18″
10 – Wall Walks
5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM
5 R.F.T.
15 – Weighted Step ups with plate/D.B. 20″/18″
10 – Wall Walks
5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9
100 D/U’s 25 push press 115/85 25 pull ups 25 Sit Ups 100 D/U’s 20 push press 20 pull ups 20 Sit Ups 100 D/U’s 15 push press 15 pull ups 15 Sit Ups 100 D/U’s 10 push press 10 pull ups 10 Sit Ups 100 D/U’s 5 push press 5 pull ups 5 Sit…
Stone Work 4 RFT 50 D/U 2:1 25 T2B 12 Sq. Clean 165/115 *17 min Cap*
Strength: Pause back squats: 3 sec pause at the bottom 6X4 @ 60% – 70% of 1RM Back Squat 5 RFT: 30 D/U 10 Burpee Broad Jumps 5 Back Squats 135/95 100m Farmers Carry 45/30