Friday 2013.12.20
Strength
5-5-5-5-5 Romanian Deadlifts
Conditioning
Four rounds for time:
- 8 Pendlay Rows (135/95)
- 12 Lateral Burpees
- 400m Run
Rest 30 Seconds
Wednesday 2013.12.18
Strength
1) 3-3-3-3-3 Push Press
2) Seven sets of complex:
- 1 power clean
- 2 Hang Squat Clean
- 3 Front Squats
Rest as needed between sets. Bar cannot return to the ground until the round is completed. The goal is to increase weight each round a la “the Bear Complex”.
Cash Out: 40 Strict Toes to Bar
Glow Belts!
Tuesday 2013.12.17
Strength
Work up to a max in the complex high hang snatch, hang snatch, overhead squat. Keep things crisp and focus on speed under the bar- no failures.
Conditioning
Working in teams of two, alternating rounds with one partner working at a time, complete as many rounds as possible in 20 minutes:
- 16 Calorie Row
- 12 Kettlebell Swings (70/53)
- 8 Box Jumps (30/24)
Teamwork.
Monday 2013.12.16
Strength
Establish a 5 repetition maximum high-bar back squat, then two drop sets @-10
Conditioning
“Fractured Fran”
- 21 Thrusters (95/65)
- 21 Pullups
-rest 2 minutes-
- 15 Thrusters
- 15 Pullups
-rest 2 minutes-
- 9 Thrusters
- 9 Pullups
Saturday 2013.12.14
Strength
15 minutes to make-up strength work
Conditioning
Two Rounds for time, working in teams of two with one partner working at a time (pieces do not have to be divided evenly):
- 50 Box Jumps
- 300m Row
- 50 AbMat Sit Ups
- 200 Double Unders
- 50 Plate to Overhead (45/25)
- 300m Row
- 50 Overhead Walking Lunges (45/25)
Cash Out: Stretch a problem area for two full minutes per side. No foam rolling until after this is done.
Jesse