Friday, May 30, 2014

30-25-20-15-10 KB SDLHP (35/55) 1 arm KB Push Press (Total, alternate as needed) 100m swim/400m run ----------------------------------------------- Oly (6pm only) A) Cleans only: 70/6, 80/5, 85/3, 90/2, 80/3*5 sets B) Jerk Drives: 4 sets of 3@100% Strength A) Seated KB/DB press AHAP B) Weighted pull-ups C) 3 x 1min Plank hold

Thursday, May 29, 2014

OHS 5 x 3 15min amrap 3 Hang Power Snatch (65/95) 3 HR push-ups 10 Cal Row 6 Hang Power Snatch 6 HR push-ups 10 Cal Row 9 Hang Power Snatch 9 HR push-ups 10 Cal Row *increase HPS & HRPU by 3 ea rd

Wednesday, May 28, 2014

Bench Press 6 x 3 25/20/15/10/5 Wall Balls Box Jumps 7 T2B -------------------------------------------------- Oly (7pm) A) Snatch @hip: 50/5, 60/4* 3 sets B) Snatch @knee + Snatch from floor: 60/3+3, 70/2+2, 75/2+1, 80-85/2+1* 5 sets Strength: A) Good Mornings: 3 x 8 AHAP B) Bent Row:3 x 8 AHAP

Tuesday, May 27, 2014

A1) Strict Press 5 x 5 AHAP A2) Ring Dips 5 x 8 *Do 1 set of Strict Press, then 1 set of Ring dips, then rest 0:60 20min amrap 8 Power Cleans (75/115) 8 Burpees 200m run/row *Endurance Sub 8 ring rows + 8 KBS for cleans ---------------------------------------------------- Oly (6am only) A) Drop Snatch... Continue Reading →

Monday, May 26, 2014

See the video here: "Guillory" 6 ROUNDS 12 Romanian Dead Lifts (95/135) 14 Pendlay Rows (95/135) 12 Back Squats (95/135) 14 Wall Ball (20/14) 28 Double Unders The death of Camp Pendleton Marine Sgt. Michael J. Guillory, 28, is under investigation, according to the Department of Defense. Guillory died December 14, 2012 while conducting combat... Continue Reading →

Friday, May 23, 2014

5 RFT 50m swim/200m run 40 air squats 50m swim/200m run 40 ball slams ________________________________________ Oly (6pm only) Weightlifting: A) Muscle Clean: 50/3, 60/3*2 sets B) CJ From bottom of knee: 60/3, 70/2, 75/2, 80-85/2+1*4 sets C) Clean Grip RDL: 3×8 @ 85% of max clean Strength: A) Jerk Dips: 4 sets of 2 @... Continue Reading →

Wednesday, May 21, 2014

Push Press 5 x 3 10-9-8-7-6-5-4-3-2-1 Push Press (75/115) C2B Pull up 50m sprint Oly Lifting Class (7pm only) A) Drop Snatch: 50%/3, 60%/3 x 3 sets B) Snatch From top of knee + snatch from hip: 60% x 2+2, 70%/2+1, 75-80%/2+1*4 sets C) Split Jerk: 60%/3, 70%/3, 75%/3, 80%/3*5 sets Strength: A) Snatch Grip... Continue Reading →

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