Thurdsay, 012214

JP will be competing at ECC this weekend. Individual on Saturday. Cheer him on

am:
A. 
:30 second Sprint on Rower
x 8 ; rest 1:30 min between
B. EMOM x 14
Odd: 3-5 TnG Power Cleans (225/133)
Even: 15' HS Walk

pm:
A. Back Squat - 2.2.2 cluster ; build to max in complex
B. "amanda"
9-7-5
Muscle Ups
SqT Snatch's (135/93)
C. DB SA Row 10 reps x 4 sets each arm

Monday, 08052013

Congrats to Nicole on her 3rd place finish this weekend

A. Clean & Jerk - EMOM x 12 min x 2 rep @80%

B. Back Squat - week 3 Day 1

1x8 @65

1x8 @70

1x6 @80

1x6 @85

C. "Amanda"

9-7-5

Muscle Ups

SqT Snatch (135/93)

D. GHD Weighted Sit-ups (with plate to touch ground) 3x15