Tuesday, 7-22-14
Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX
Helen
3 rounds for time:
Run 400 meters
1.5/1.0-pood kettlebell swings, 21 reps
12 pull-ups
Strength/Skill – Weighted Push-ups 5 x 1. Work up to a heavy single..NO MAX
Helen
3 rounds for time:
Run 400 meters
1.5/1.0-pood kettlebell swings, 21 reps
12 pull-ups
15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*
Srength/Skill: 12 min to find your 1RM Snatch balance. 5 rounds for time 50 D/U’s 15 OH squats (95/65#) 20 weighted sit-ups 35/25
Strength: Jerk 6 X1 as heavy as possible 4 RFT 12 Burpee over the bar 8 Push Jerks 155/105 4 HSPU
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s On a 4 minute clock complete: 20 T2B 20 Burpees Max Box Jumps 30/24 in remaining time Rest 2 minutes On a 4 minute clock…
Strength: Deadlifts: 6min Emom 5 @ 70-80% 15 MINUTE ASCENDING LADDER 1 THRUSTER 155#/115# – 30 D/U’s 2 THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups