Friday , 05102013

A. 3RM OHS - from floor 

 

B. Individualized 

Jordan  =  225 TnG Reps , "Jackie"

Chase / Kellie / Lindsey  = 21-15-9 , Deadlift (275), Box Jump (30)

BP & Lynn - Event 6

Kellie - Wall Balls 

C. Some Weakness work based on other event 

D. 7 min Recovery Row or AD

Wed, 04242013

Session 1
A. Snatch Grip PP 4x2
B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following.
C. Clean Pulls 4x2 @110-115%

Session 2
A. "Jackie"
Rest 10 min
B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2
C. GHD Back Ext 3x20 , rest accordingly in between

***Weightlifting Wed. If you can attend; SINGLES ONLY. Work technique as worst case. If something is not recovery, leave it alone.