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Strength

Weighted step ups: 3 sets of 8-10 reps each leg – work ups (record all three weights)

Rest 2 mins between sets

Conditioning 

12 min EMOM: 

Even – 10 kettlebell swings 70/53

Odd – 4-6 strict handstand push ups

Core

3 sets of 10 strict toes to bar (no kip)

Skill

10 mins of goat work!

Conditioning 

For time: 

400m run

20 back squat 115/75

20 bench press 115/75

400m run

15 back squats

15 bench press

400m run

10 back squat

10 bench press

400m run

 

Strength

Snatch grip deadlifts: 5×3

Conditioning

3 rounds for time:

10 ground to overhead 155/105

10 lateral burpees over bar

03 Jun 2014

TUESDAY 6.3.14

Strength

Strict press: 5×3

Conditioning 

4 Rounds for time:
10 KB Snatches (total 5 each arm then switch)
10 V Ups
10 Chest To Bar Pull Ups

Strength
Clean and jerk: 1-1-1-1-1-1-1, find 1 rep max

Conditioning
C & J ladder, 8 mins-
Work up by 3s until time runs out:
3, 6, 9, 12, 15…etc.
Clean & jerk 135/95
Toes to bar

Mobility
Shoulder work

Strength
1. Single arm dumbbell (or kettlebell) strict press: 8-10 ea. arm working up in weight, rest :30
2. Bent over row: 8-10 ea. arm, rest :60

Complete 3 sets

Conditioning
Every min on the min for 14 mins:
5 kb snatch (ea. arm) 44/26
:30 double unders

Strength
Front squat: Find 1 rep max

Skill work
Handstand work: Coach’s choice

Conditioning
3 rounds for time:
20 wall balls 20/14
15 toes to bar
10 lateral box jumps (5 each side)


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