Feb 28, 2013
Mobilize: Overhead position
Strength:
Light jerk work
Conditioning:
“Nasty Girls”
Option 1
3 rounds for time:
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Power Cleans (135/95)
Option 2
3 rounds for time:
- 50 Air Squats
- 7 Ring Rows
- 7 Ring Dips
- 10 Hang Power Cleans (95/65)
Close:
5-10 minutes foam rolling with focus on legs
Jan 30, 2013
Strength:
A/B: Front Squat & Deadlift
C: Deadlift & Bench Press
Conditioning:
“Baseline”
For time:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
How much improvement did you make since your first Baseline attempt?
Jan 24, 2013
Strength:
A/B: Power Snatch
C: Bench Press
Conditioning:
- 10 Pull Ups
- 20 Push Ups
- 30 Sit Ups
- 40 Air Squats
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
Jan 4, 2013
Mobilize:
2 minutes each side, shoulder mobilization with barbell
Conditioning:
Option 1:
“Cindy”
20 minutes, as many rounds as possible:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Option 2:
“Nate”
20 minutes, as many rounds as possible:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 KB Swings (70/53)
