Saturday, 9-17-11

Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….

JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…

Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest

Warm up 2RDs 10 BB Push Press 10 BB Front Squat 5 BB Hang Power Clean 20 D/U E2MOM for 12 min 3 Power Cleans 3 Hang Power Cleans 3 Push Jerks Build over the course of the 6 sets. 5 min AMRAP 6 DB Power Cleans 50/35 6 HSPU 2:1 rest 3 min 5…

50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53

Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS