Thursday, June 22, 2017

20170610-4

170622:

15-18 minutes:
Weighted Step up
3×12 per leg
NOTE: All sets should have weight. Do warm up sets. Aim for 115/75

then

“Dip Stick”
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)
NOTE: Nothing but full R.O.M. on dips. Grab a band to accommodate.


630 Skills: 3-position Snatch complex

Tuesday, June 20, 2017

20170610-2

170620:

“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

then

Optional finisher
4 Sets, not for time:
15 Sit-Ups
20 Hip Extensions (sub superman rocks)
25 Flutter Kicks
30 Band good mornings


630 Skills: Deadlift/SumoDeadlift/Medball Clean

Monday, June 19, 2017

20170610-1-2

170619:

Romanian Deadlift
4 x 8

then

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Must build in weight each set, must do all 6 sets. Do sets every 4:00

then

Core