Th. 1/15/15
Hang Clean 5×2 @ 70-80% 1Rm – Power Clean 5×3 Work Mechanics – Buy In: Perimeter Run 3 Rounds 15 Sumo DL (205/153) 12 Box Jumps (24/20) 10 Dips (20#chain/BW) 8 Cal. Row Buy Out:Patriot Run
Wed. 1/14/15
Shower is out of order. Plan accordingly. Should be operational by the afternoon. 1 Push Up + 1 Wall Walk: Accumulate 5 to 15 reps. Not for Time. – Good Mornings 3×10 (ok to alt. Sets with wall walk work) – OHS 4×8 3121 Tempo (this is not heavy work focus on tempo) – 200-400-400-200 […]
Tues. 1/13/15
BSquat 8-8-6-6-5 – FSquat 5-5-4-4-3 – Hand Stand Holds 3×30-45sec – 5 Rounds ———– 40-30-20-10-5 (rep scheme for wall ball) WBS (20/14) 10 R-KBS (32/24) 5 Burpees Buy out 100m Row Tri. Turn. (no row sub. If you can’t run walk fast)
Mon. 1/12/15
Hang Snatch 5×2 @ 70% – 80% 1Rm Snatch (if u don’t squat its a hang power snatch) – Snatch High Pull 5×3 ( if it’s not from the ground its a hang snatch high pull) – SP 12-10-8-6-4 – 2-4-6-8-10-8-6-4-2 Box Jump (24/20) Snatch Any Way (115/88)
