Tuesday, 010615

Kellie with 225#

A1. Clean Pull + 5 sec eccentric lower to floor ; @100% of Clean - x 4-5 - singles; rest none 

A2. Seated Box Jump x 2 x each set above; rest 1:30

B. 10 legless rope climbs AFAP

REST RECOVERY

C. 

amrap 10 @80% 

1 rope climb 15'

5 Thrusters (135/93) *beasts 165/113

10 box jumps (step down) 24/20

10 GHD Situps

rest 5 min 

10 min max cal on bike 

D. Hand Balancing Work (10 min or so, have some fun - get creative)

E. 4 rds NFT 

12 band scap squeezes 

10 superman rocks

10 hollow rocks 

Monday, 121514

Podium sweep for our girls at Champlain few weekends ago 

am: 

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205-225/)

3 min of SqT Cleans 

B. Seated Bent Over DB Dual Rows  8-12 reps x 4-5 sets (can use KB if need be)

C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent) 

pm:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete 

B. 10 min on bike :30 on hard :30 on easy