Thurs, 08012013

Kellie

A. Back Squat 

10@60% 

8@70%

8@75%

8@80%

B. Strict Press 3.3.3.3.3 @75-80%, rest 2 min 

C. MAP Training @ 80-85%

AMRAP 5

Row 200m

10 OHS (96/63)

Rest 2:30

^ Repeat

Rest 2:30

AMRAP 5

Row 200m

15 Wall Balls

Wed, 07312013

TJ @ Nationals

Rest / Recovery / WLW

Tuesday, 07302013

The Elf is back on her rings. With big goals ahead

A. Split Jerk - 12 min of Doubles - working speed 

B. 12 min to establish - 2 rep TnG Deadlift 

C. Weighted Pull-ups 7x2 - ascending - strict - no kip what-so-ever. 

D. AMRAP 15 - Ladder

3.6.9.12.15 etc

Deadlifts @275/185

C2B Pull-ups

Box Jumps (30/24)

E. 20 TGU - alternating arms  - NFT

Monday, 07292013

Wild Bill - 72 years young 

A. Clean & Jerk - Single - 15 or so min

B. EMOM x 8; PC + PJ x 2 - @ 60% of 1RM of PC+PJ complex. 

C. BS Cycle - week 2, day 1

1x10 @60%

1x8 @65%

1x6 @70%

1x6 @75%

1x6 @80%

D. 15.12.9.6

SqT Clean (155/108)

HSPU

Saturday, 07272013

#alwayslearning

A. Front Squat : EMOM x 8 , 3 reps @ 70%

B. Tester

AMRAP 10

9 Burpee Touches

12 Power Cleans (95/63)

15 Wall balls (20/14- to 10' target)

Friday, 07262013

Kellie

A. Snatch - 2 sec pause on way up - Climb to heavy Double , TnG

B. AFAP

5 SqT Cleans (heavy as possible, TnG)

25 Calories

Rest 6 minutes x 4

***can increase weights as needed 

C. 10 min Recovery Row @Z1

Thursday, 07252013

A. Back Squat - Day 2; week 1 

1x10 @60%

1x8 @65%

1x8 @70%

1x8 @75%

B. MAP @80-85%

AMRAP 10

8 C2B

16 Lunges (goblet hold) (53/35)

32 Double Unders 

Rest 5

AMRAP 10

Run 200m

10 Burpees

20 Box Jumps (24/20-step down)