Tuesday, 27 Jan 2015

Skill work – GHD sit-ups

Pwr snatch – 4×2 reps@75% 1RM,
EMOM
Pwr clean – 4×2 reps@75% 1RM,
EMOM
Deadlift – 2@80%, 2@90%,
1@100% 1RM

For time:
30 med ball cleans (20/14 lbs)
30 ring dips
30 med ball cleans (20/14 lbs)
30 CTB pull-ups
30 med ball cleans (20/14 lbs)
30 push-ups
30 med ball cleans (20/14 lbs)

Monday, 26 Jan 2015

Skill work – GHD sit-ups

Clean – 2×2 reps@80% 1RM,
2×1 rep @90% 1RM,
2×1 rep @95% 1RM, EMOM
Back squat – 1×15-20 reps as
heavy as technique allows

AMRAP in 15 min
Row 15 calories
10 box jumps (30/24″)
5 push jerk (80% 1RM)

Cash out
20-40 ring dips

Friday, 23 Jan 2015

Skill work – GHD sit-ups

Push press – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@105%

AMRAP in 20 min
Row 20 calories
– if rowers are full, run 200m
and do 10 squats as sub
10 burpees over the barbell
5 thrusters (60% PP 1RM)

Cash out
20-50 GHD sit-ups

Thursday, 22 Jan 2015

Skill work – GHD sit-ups

Snatch – 2×2 reps@80% 1RM,
2×1 rep @90% 1RM,
2×1 rep @95% 1RM, EMOM
Front squat – 1×15-20 reps as
heavy as technique allows

4 RFT
10 CTB pull-ups
20 box jumps (24/20″)
30 double unders
Run 100m

Cash out
20-50 ring dips

Wednesday, 21 jan 2015

Skill work – GHD sit-ups

Pwr snatch – 5×2 reps@75% 1RM,
EMOM
Deadlift – 2@85%, 1@95%,
1@105% 1RM

AMRAP in 15 min
5 power clean (70% 1RM)
10 toes to bar
15 wallballs (20/14 lbs)

Cash out
20-50 back ext