Thursday 1-9-14

Muscle Snatch [15 Min] 

3-3-3-3-3-3-3

Then...

Hang Clean [15 Min]

3-3-3-3-3

Wednesday 1-8-14

"Karen"

For time

150 Wall Balls

Tuesday 1-7-14

Front Squat

5-5-5-5-5-5-5

Then...

AMRAP 15 MIN

5 Power Cleans (225#/135#)

200 M Sprint

10 Toes to Bar

Monday 1-6-13

Today we start a 2 month journey.  The end goal... STRENGTH! There will be two "de-load" phases throughout these next 2 months.

 During those two one week "de-load" phases it is VERY IMPORTANT that you not push yourselves to max weights.  You will see a "moderate" after a lot of the strength stuff we will be doing.  This means that you take the weights to something that is heavy, but does not slow you down or cause serious soreness the next day.

During the rest of the next two months we only ask one thing.... GO HARD! Push yourselves to find a new level every time you come in to the gym, and don't neglect leg day bro!  Here we go :)

[15 min cap]
Push Press
5-5-5-5-5-5-5
Strict pull up
(-2)

   * The push press and strict pull ups are meant to be done back to back.  Example: perform one set of 5 push press, rack the bar and immediately perform strict pull-ups stoping about 2 reps short of failure (-2).  Continue this progression for 7 sets with no more than 2 min rest in between sets.

Then...

21-15-9
Shoulder to overhead (135#/95#)
Box jump (24"20")

Saturday 1-4-14

   "DT"
    5 rounds
    12 deadlift (155#/105#)
    9 hanging power cleans
    6 push jerks

    Then...

    Deadlift
    3-3-2-2-1-1-1

Friday 1-3-14

   For time (10 min cap)
   Run 1 mile
 
   Then

   21-18-15-12-9-6-3
   Thruster (95#/65#)
   Ring dip

Thursday 1-2-14

   back squat
   3-3-2-2-1-1-1