Saturday 2014.01.11
Strength
15 minutes to establish a 2 repetition maximum mid-hang clean + 1 Jerk
Conditioning
3 Rounds:
- 10 Push Press (115/75)
- 15 Lateral Box Jump-Overs (20″ w/ touch on top)
- 10 Strict Pull-Ups
New lighting in the gym is bright!
Friday 2014.01.010
Strength
Deadlift 3-3-3-3-3
Conditioning
3 Rounds:
- 20 Seabag Shoulders (70/50)
- 20 Toes to Bar
- 60 Double Unders
Wednesday 2014.01.08
Strength
Establish a 5 repetition maximum front squat
Conditioning
In teams of two, complete as many rounds as possible in 12 minutes of:
- 8 Dual Kettlebell Front Rack Walking Lunges (53/35)
- 10 Wall Ball (20/14)
Each partner starts on a different movement and work simultaneously. After they both complete their repetitions they switch. If one partner finishes faster, they rest until their teammate is also done.
Tuesday 2014.01.07
Strength
Work up to a maximum in the complex of: 1 snatch deadlift with a two count pause below & above knee + 1 hang snatch
Conditioning
6 Rounds for time of:
- 6 Hand Stand Push Ups (scale with dumbbell press or wall walks)
- 8 Box Jump (30/24)
- 10 KB Snatch (53/35)
Solidarity angel spotted in Cali
Monday 2014.01.06
Strength
Establish a 5 repetition maximum high-bar back squat, then two drop sets @-10
Conditioning
10 minutes, as many rounds as possible:
- 20 Burpees
- 10 Chest to Bar Pull Ups
- 5 Ring Dips
