Saturday, 092614

Justin Mahan

A.  Clean + Jerk + HPC + Jerk + FS + Jerk; build to max in complex 

B.  AMRAP 5 of; burpee over bar; sqt clean thrusters (155/108)

* 1 rep = Burpee over bar then SqT clean thruster 

C. Sled Relays with partners. Get creative here, throw some burpees, running whatever in the mix. Have fun and push those legs!

D. Gymnastics Weakness Focus per Individual 

E. 20 Min Aerobic Work - Cyclical Preferred 

*end with min of 10 min recovery work 

Wed, 081314

Thank you to everyone who came our for the athlete camp. Had an amazing weekend!

am: 
A. Snatch + Hang Snatch + Ohs x 2-3 reps; 3-5 working sets at higher % here. Don’t overdue it
B. Bench Press - (narrow grip) - hit 4RM in 15 minutes + 2x4 @90%
C. Heavy Row (athletes choice) 4 sets of 5-7 reps 
*bent over barbell 
*landmine 
*grip variations

pm: 
A. @ High Effort Aerobic Pace
300 Double Unders 
2k Row 
1 Mile Run 
  
rest accordingly; recover 

B. 
75’  Sled Push (heavy); ascending in weight x 5 high effort attempts (weight wise)
C. 10-15 min @50-60% on bike to flush legs 
D. TGU - 5 reps each arm at HEAVY KB