Wed, 102214

Mickey

am:

A.  amrap 20 @70-80%

5 Strict Pullups

5 Stone over Shoulder (100/65) ish *depending what your gym has 

10 Cal AB 

10 GHD Situps 

20 Double Unders
B. Front SqTs - Banded - 3RM with lighter bands *note the bands

C. 10 min on Shoulder Health / Recovery 

pm:

A. SqT Clean - 1RM in 12-15 min 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off 

*cont til cant tng reps in the :10 with speed

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. 5 rds AFAP 

Row 250m 

5 burpee muscle ups 

D. DB SA Row 6-8 reps x 4 sets each side

E. Scap Recovery Work and positional holds 

One Session:

Do only PM session above + some added cyclical aerobic work if you have time 

Friday, 06072013

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Kellies 193# Front Squat Triple - Bodyweight of 125lbs...She is ready for her meet this upcoming weekend!

A. 1RM SqT Clean

B. 1RM Split Jerk

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target