Tuesday, 052014

1st Session: 

A.  Fwd Bounding - 4 Jump 
B1. Deadlift - 5.4.3.2.1 *not climbing above 90% on the single. ; rest none 
B2. Weighted Ring Dips- heavy 3 rep x 5 sets; rest 2-2:30
C. DB SA Row 8-10 reps x 5 sets; rest:15 between arms

2nd: 
A. Front Rack - 40-50' Walk (as heavy as possible)
B. 5 min clock 
40 burpees
amrap strict pullups 
C. MAP - mixed modality training 
amrap 12 @85% - sustainable rounds
30' HS walk *scale per athlete depending on skill level 
10 Power Cleans (95/63)
12 alt front rack lunges 
rest 5 min 
amrap 8 @90%
10 KB Swings (70)
10 Box Jumps (24/20)
5 TnG Clean & Jerks (135/93)
rest 3 min
3 min max calories on Rower 

Friday, 04262013

Session 1
A. One Running Clock
40 min
1. 10 min to est 1RM Snatch
2. 10 min to est 1RM BS for day
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move.
4. 10 min to eat 1RM Front Squat

Rest

B. Front Rack barbell walk. Max distance x 2 (405/315)
C. Farmers Carries - 100m Intervals

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals

***Girls make sure to practice the sports specific and throws.
**** some individual Skill stuff can be added today, but in low volume.