Apr 10, 2012
Skill: 3 min double under practice
Strength: Back Squat (10# higher than last cycle – so we are now working off of a 1RM that is 20# heavier than where you tested a few months ago)
5@65%
5@75%
5+@85%
Work:
with a partner…
4 rounds of:
3 minutes AMRAP
- 3 KB cleans (3 R/3L)
- 6 pushups
- 9 squats
1 minute rest
While one partner works through 3/6/9, the other partner holds high plank position (top of push up position).
Apr 5, 2012
Strength:
Deadlift (deload)
5@40%
5@50%
5@60%
Work:
“Air Force” (20 min cutoff)
Complete:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
– Every minute, on the minute, complete 4 burpees before continuing reps –
Post weights used and times to comments.
Apr 3, 2012
Strength:
Squat (deload)
5@40%
5@50%
5@60%
Work:
30-20-10:
- Sit ups
- Ring push ups
- Overhead walking lunges
Post weights used and times to comments.
