Th. 12/11/14
SP 4×5 At lock out hold for 3sec – Front Squat 4×5 At Rock Bottom Hold for 3sec – 21-15-10-6 WBS 20/14 Burpees DU (Sub. 100m Row)
Wed. 12/10/14
BB Bench 10×2 – BB FR Walking Lunges 4×10 steps per leg – Wt’d Chin Ups 10×2
Tues. 12/9/14
15min. – Build To A Heavy Snatch Sets Of 2 – (Snatch Wt. Should Be 60-70% of the Daily 2 rep max.) EMOM for 20min Even: 0:00 1 Hang Power Snatch 1 Hang Snatch 1 Snatch Odd: 1:00 Triangle Turn Around
Mon. 12/8/14
Handstand Holds 4x30sec 1min rest between sets – 15 Power Clean & PP/PJ RX = T&G unbroken @ 115/88 – 10min. AMRAP 15 C&J (135/103) 10 Burpee over Bar 5 C2B Pull Up – For Time Patriot Run 300m Row Perimeter Run 300m Row Patriot Run No row sub for the run. If you can’t […]
