Wednesday 4-9-14

FOR TIME
5 DL (185#/105#)
20 KB Swings (70#/53#)
10 DL
15 KB Swings
15 DL
10 KB Swings
20 DL
5 Kb Swings

Tuesday 4-8-14

15 Min to establish a 1RM Back Squat
   * Please write this number down (as well as the other 1RM's we will be doing in the coming months) as it will serve you well in the programming we will be doing for the following 4-6 weeks.  Don't be caught as the person who when we ask what your 1RM Back Squat is in 3 weeks, you don't know....

Then...

EMOM 12 Min (alternating movements)
Even: 3 Back squats at 85% of 1RM
   * this should be extremely difficult!
ODD: 6 strict ring dips

Monday 4-7-14

5 sets each for time
10 hanging power cleans (115#/85#)
5 burpees
100 meter sprint
rest 2 min
   * Each set should be max effort! Try your best to recover as fully as possible in between rounds.  Your goal is to get as close to your first round as possible on the 5th.

Saturday 4-5-14

"Kalsu"
For Time:
100 Thrusters (135#/95#)
*5 burpees every min. on the min.

Friday 4-4-14

5-5-5-5-5
Push Press

Then...

21-15-9
Shoulder to Overhead (use same weight as last set of 5 push press)
Hang Power Clean (same weight)

Thursday 4-3-14

AMRAP 12 mins.
2 Snatches (205#/115#)
4 Toes to bar

Then...

Tabata
Air Squats (*8 rounds of 20 sec on 10 sec off)

Wednesday 4-2-14

5-5-5-5-5
Back Squat

Then....

21-15-9
KB Swing (53#/35#)
Deadlift (use the same weight as the last set of 5 back squats)