20140701.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 75%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 100%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning: modified from outlaw
For time:
30 Burpee Box Jumps 24/20″
30 KB CnJ 1.5/1 pood
30 Burpee Box Jumps 24/20″

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140630.Monday

Barbell warmup:
5x1: HHS + HS ~67-70%

HBBS:
1x8, 65%
1x8, 70%
1x6, 80%
1x6, 85%

FS:
1x5, 70%
1x5, 75%
1x5, 80%
1x5, 85%

Cond:
3 rounds for time of:
Run 400m
10 Muscle-Ups
25 Wall Balls 20/14#
Optional Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row

20140628.Saturday

5 rounds- 2 snatches every 90s at 75%
5 rounds- 2 cleans +1 SJ every 90s at 75%
*ok to build to heavy singles after sets

Cond:
3 rounds
Run 400m
21 hspu
12 PS  115/75#

20140627.Friday

Barbell warmup:
5x1 HHC+HC+J at 73%

HBBS:
1x10, 60%
1x10, 65%
1x8, 70%
1x8, 75%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
7 rounds
row 30 cal
10 burpees

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140625.Wednesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-95%

Strength:
a) 3x8 benchpress
b) 3x8 weighted pull up

Conditioning:
For time:
Row 1K
50′ HS Walk
30 Thrusters 135/95#
50′ HS Walk
Row 1K
7x200, rest 2:3

gymnastics practice:
7 mins your choice

20140624.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 73%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 95-103%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
100 Double-Unders
5 Rope Climbs 15′
500m row
5 Rope Climbs 15′
100 Double-Unders

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140623.Monday

Barbell warmup:
5x1: HHS + HS ~62-67%

HBBS:
1x8, 65%
1x8, 70%
1x6, 80%
1x6, 85%

FS:
1x5, 60%
1x5, 70%
1x5, 75%
1x5, 80%

Cond:
For time:
50′ HS Walk
100 KB Snatches 24/16kg (50l/50r anyhow)
200′ Burpee Broad Jump (50′ sections)
50′ HS Walk

Optional Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row