Monday, 8/22/11
Strength/Skill – Front Squat 5-5-3-2-1
21-15-9
One Arm D.B./K.B. Thrusters
C2B Pull-ups
Strength/Skill – Front Squat 5-5-3-2-1
21-15-9
One Arm D.B./K.B. Thrusters
C2B Pull-ups
Strength / Skill – Snatch 5 x 1 – For members who feel proficient with the squat snatch – 12 minutes to work up to a heavy single For members who do not feel proficient with the squat snatch – 5 * 3 Squat Snatch – Very Light/Focus on Form and mechanics. 5 min AMRAP…
In Teams of 3- 3 Rounds: 400m Run (team run) 50 Bar facing burpees 9 Rope climbs 3:1 … Directly into… 21 Clean and Jerks 115/85 21 Clean and Jerks 135/95 21 Clean and Jerks 155/105 21 Clean and Jerks 185/125 21 Clean and Jerks 205/135 *30 min Cap*
Deadlift 3×8 Build from Lighter weight 3×4 Build to heavy 4 10-1 HR Push Up KBS 70/53 * 50 ‘ Bear Crawl after each rd*
Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10 Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climb, 2 ascents 185-lb. front…
Strength/Skill – Snatch Balance 12 min A.M.R.A.P. One Snatch Two O.H. Squats 95/65
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power…