Monday, 7-15-13
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
Strength/Skill – 10 min EMOM – 3 TnG Power Snatches (Weight should be sufficient to perform 3 non-stop, with good mechanics. That Means NOT CRAZY HEAVY 15 min AMRAP: •1 Rope climb •10 K2E •15 Push-ups (Chin to Floor) •30 Du
Strength/Skill – Weighted Push-ups 5 x 3 6 .R.F.T. Front rack barbell reverse lunges; 12 alternating steps 115/85 20 unbroken KBS 53/35 pood Run 200m rest 1:00 mins.
1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…