Friday, 091914

Our friends at Black Pearl rocking some CFF gear !

A. Push Press - 3RM in 10 min + 1x3@90%

B. Snatch Grip 3 positional pause Pull x 2 reps  x 4-5 sets @100+%

C. EMOM x 21     1. 5-7 strict hspu   2. 50 double unders (ub being point to this)  3. 15 T2B

D. Back SqT     

 1*10        60% 

1*8        65% 

1*6        70% 

1*6        75% 

1*6        80%

E. Front SqT      

1*5        60% 

1*5        70% 

1*5        75% 

1*5        75%

Friday, 080814

Strong Team!

A. Snatch Grip Jerk - climb to heavy single 

B. Snatch Pull (deficit) 3x3 @100%

C. 30 min row - for meters 

D. 10-15 min of Scap Work 

E. 30 min of mobility 

Tuesday, 04302013

A. Snatch - Double : TnG
B. Snatch Pulls 3x2 @115%
C. Back Squat 3x2 @21X1

A. "Helen"
B. 1k Row @ Z1 (immediately following Helen)
C. Foam Roll for min of 10 min. Shoot for 20