Wednesday, April 16th

Strength

Back Squat

5 x 75%

3 x 85%

1 + x 95 %

(Of 90% of 1RM + 10-20 LBS)

 

Conditioning

5 Rds for Time

20 slam ball sit ups

15 ball slams

10 pushups

Friday. 04-18-2014. General No Comments

Thursday, April 17th

Strength-

Bench Press

5 x 75%

3 x 85%

1 + x 95 %

(Of 90% of 1RM + 5/10 lbs)

 

Skill-

3rds NFT

Hand Stand Holds

DU’s

 

Conditioning

3rds for time of

50 KB swings (Russian 1.5/1, Competitors swing American)

25 pull-ups


Friday. 04-18-2014. General No Comments

Tuesday, April 15th

Strength:

6  MIN EMOM

1 Shrug from above the knee + 1 Clean from the floor

6 MIN EMOM

1 Push Press + 1 Jerk

Conditioning

Row 1500 meters

25 Shoulder to Overheads  95/65

Row 1000

20 Shoulder to Overheads 115/85

Row 500

15 Shoulder to Overheads 135/95

Wednesday. 04-16-2014. General No Comments

Monday, April 14th

Strength

Wendlers Press

5 x 75%

3 x 85%

1 + x 95 %

(Of 90% of 1RM + 5/10 lbs)

Skill

3rds NFT

5 x Bar MU/C2B PU/Chin Over/Strict Pull-up/Ring Row

3-5/Arm KB Snatch or 1 Arm Swings

8 X Dumbbell Rows/arm

WORKOUT

a.     Farmers carry 50m

b.     25 t2b

c.     Farmers carry 100m

d.     20 t2b

e.     Farmers carry 150m

f.      15 t2b

g.     Farmers carry 200 m

h.     10 t2b

i.      Farmers carry 250 m

j.      5 t2b

k.     300m farmers carry

Wednesday. 04-16-2014. General No Comments

Thursday, April 10th

Strength

Bench Press

3 x 70%

3 x 80%

ME x 90%

 

Conditioning

3 Rounds

1 min on :10 seconds to rotate

Wall Balls

P. Cleans

Box Jumps

P. Press

Row

 

Friday. 04-11-2014. General No Comments

Wednesday, April 9th

Strength and Conditioning

30 min EMOM

1 Deadlift

3 Burpees

Minutes 0-9 75% 1 RM Deadlift

Minutes 10-19 65% 1 RM Deadlift

Minutes 20-29 55% 1 RM Deadlift

 

 

Friday. 04-11-2014. General No Comments


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