MONDAY 20/04/15
A.
In no more than 3 attempts find a 10RM Back Squat
(Note down the percentage this is from your 1RM)
B.
4 Sets of:
In two minutes, complete the following:
20 Double-Unders
300 Meter Run
Kettlebell Swing x Max Reps 24/16kg
Rest 2 minutes
*Score the number of Kettlebell Swings completed in each set.
Scaled options:
10 DUs attempts or 40 singles
200m run
KB weight […]
A. ME strict HSPU
B.
The Seven
Seven rounds for time of:
7x Handstand push-ups
7x Thruster 60/40
7x Knees to elbows
7x Deadlift 110/80
7x Burpees
7x Kettlebell swings 32/24
7x Pull-ups
*using only one bar
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting […]
A. Tekkers on Snatch Balance
B.
15-18 mins to establish a heavy Squat Snatch for that day
A.
In 15 mins find a 1RM Front Squat
B.
ME Strict Pull up
C.
“Cindy” 20min AMRAP
5 Pull ups
10 Press ups
15 Squats
*Last done 15/12/14
A. Tekkers on split Jerk & add weight accordingly to form.
B.
“Grace”
30x Clean + Jerk 135/95 – 61/43
Strict HSPU ladder
1,2,2,3,3,4,3,3,2,2,1
30 rest btwn sets
7 power snatch 62.5/40
25 T2B
6 power snatch
20 T2B
5 power snatch
15 T2B
4 power snatch
10 T2B
3 power snatch
5 T2B
2 power snatch
3 T2B
1 power snatch
A.
Strict PU ladder
1,2,2,3,3,4,3,3,2,2,1
30 sec rest between sets
(Add weight if necessary)
B.
Helen
400m run
21 kb swings 24/16
12 pull ups
A.
10×2 back squat 1 min rest btwn sets
(Find a weight & stick to it)
B.
3 rds
30 wall balls 9/7
20 burpees
10 deadlifts 100/70
14min Time Cap
A.
OHS
1-1-1-1-1-1-1 (90%-95% of 1RM) or work up to heavy 1 rep for that day
*For those still working on their positioning, then spend 20min working on tekkers
B.
10min EMOM
Odd: Strict T2B/high knees/L holds
EVEN: Strict Ring Dips/progressions
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women […]