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 

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

D. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 4 min between

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING!