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 

Wed, 05012013

CP / Clean Ladder / GO

A. Clean Ladder - EMOM style
Woman start at 130# climbing to 190 by 10's. after that , jump by 5's

B. Jerk - Singles for day to 1RM

C. "Diane"
21-15-9
Deadlifts 225/155
HSPU

D. EMOM - x 14-20 Min
Odd: weakness
Even: weakness

E. Recovery Row or AD - 7 min + Recovery mobility / stretching