Wednesday, 5.18.2016

Skill – 3 x 3 reps of split jerk +
3 strict presses while in the
split catch position (no max
load)
Strength/skill – 3 x 3 reps of split
jerk, stay down, back your
front foot up 4″, jerk the bar
while moving the bar back to
the proper split catch posn
(no max load)
Video is embedded as comment
Strength – Split jerk 1RM

Stamina
5 rds EMOM
4-8 unbroken strict HSPU
Row 75 cal
5 rds EMOM
4-8 unbroken strict HSPU

Tuesday, 5.17.201

For time (conditioning)
Row 40 cal (in place of bike)
30 box jumps (24/20″)
20 TTB
10 Pwr clean (185/135 lb)
20 TTB
30 box jumps (24/20″)
Row 40 cal (in place of bike)

For time (barbell conditioning)
3 sets of 8 unbroken PC
(155/105 lb)
Rest 3 min
3 sets of 12 unbroken PC
(135/95 lb)

5 RFT (stamina builder)
75 dbl unders
Rest 30 sec between rds

Monday, 5.9.2016

Hang snatch – heavy set of 2

AMRAP in 25 min
(changed from 2RFT)
Run 400m (scale run distance)
26 HR push-ups
Run 400m
26 KBS (24/16 kg)
Run 400m
26 sit-ups
Run 400m
26 hip ext
Run 400m
’26 DU
Run 400m
26 box jumps (24/20″)
– scale run distance!

Changing lives with quality functional fitness