110113

N.E.A.L - Season 1 Schedule is out. 

A. Clean & Jerk - 1RM
B. 
AMRAP 20
20 thrusters (135/93)
20 pullups
20 burpees
+
Recovery Work

Thursday, 103113

Thursday:

A. Front Squat - 1RM w/ 5 count in hole pauseB. 10.8.6.4.2
Front Squats (225) Floor
Burpees 

C. 10-15 of Gymnastics WorkD. 7 min Recovery Row at z1

Wed, 103013

Team B from Garage Games

A. Max out Snatch / Clean  & Jerk 

Tuesday, 102913

A. Power Clean -1rm 
rest 2 min
B. 90% x 30 reps - 8 min cap
C. 1x MAX Wall Balls (20 to 10' target)
* rest accordingly between B & C
D. TGU 20 alternating ARMs
E. DB SA Row's - get in some work here
F. 7 min recovery row @z1

Monday, 102813

We are testing this week

A. Snatch - 1RM

B. Strict Press - 1RM 
C. 30 Muscle Ups For Time
D. 
:30 on @85%
:30 on @50%
x 14 min on AD

Saturday, 102613

A1. #'d Pullups 4 x 5; rest :20
A2. #'d  Deficit Pushups 8-10 reps x 5 sets ; rest 1 min
B. For Time:
1 mile Run 
+
1 min on
1 min off
- accumulate 3k meters on Rower

*set up intervals and write down each m following the minute + 
1 Mile Run
C. 10-15 min of Gymnastics Skill Work + Core

Friday, 102513

am: 
A. Snatch - Power or Squat - simply move the most weight in this ladder. 
EMOM , starting at 115/83, climbing by #10 EMOM til failure
B. Complex: Snatch Deadlift + Hang SqT Snatch + TnG Snatch
C. 500m Row  x 5; rest 1 min between ; go 90-93% out of gate; see how well you can sustain. GO THERE!

pm: 
A.
2 rds, 
10 Bar Muscle Ups
20 Cleans 225/133

rest 5 min

3 rds
10 Hang SqT Snatch 135/93
400m Run
B. OH Stability Work 5-10 min