Monday, 10-22-12

Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run

Body Building 4×6 AIPA Row 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×8 sing leg glute bridges (4 each leg) *12 min* 12 min EMOM – Not TnG. Work Technique Min 1-4: 3 Power Snatches 60-65% 1RM Min 5-7: 2 Power Sntaches 65-75% Min 8-9: 1 Power Snatch 75-82.5% Min 10-12:…

Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…

Power Snatches 6 x 3 @ 65% 4 rounds 30 DB Snatches 50/35 30 T2B

Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)

June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk.   Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…