Monday 2015.01.12
Strength
Work up to a heavy triple hang clean, then two drop sets at -5% & -10%
Conditioning
21-15-9
- Overhead Squats (115/75)
- Burpees over Bar
Rest :30 then 1 minute of max double unders
Saturday 2015.01.10
Working in teams of four:
500m Row Relay
10 Rounds of Cindy (one person at each station including a rest station, rotate when everyone is finished, each athlete does each station 10 times):
- 5 Pull Ups
- 10 Hand Release Push Ups
- 15 Air Squats
500m Row Relay
Friday 2015.01.09
Strength
Fitness: Back Squat 3×5 Linear Progression
Performance: 1RM Back Squat
or
Work up to a heavy triple hang snatch, then two drop sets at -5% & -10%.
Conditioning
5 Rounds:
- 7 Power Snatch (95/65)
- 10 Box Jump-Overs (touch on top, 24/20)
- 7 Thrusters (95/65)
Rest 1 minute
Wednesday 2015.01.07
Skill:
20 minutes to work on gymnastics. Handstands, headstands, rope climbs, L-holds, muscle ups, kipping…
Conditioning:
For time:
- Row 1000m
- 50 Kettlebell Swings (53/35)
- 50 Burpees
Tuesday 2015.01.06
Strength
1A) Push Press: Work up to a heavy set of 5, then drop sets at -5% & -10%
1B) 3×5 Pendlay Rows AHAP
Conditioning
12 minutes, as many rounds as possible:
- 5 Man Makers
- 10 Toes to Bar
- 40 Double Unders