5/30/14

Strength 

Bench press

Max set @ 65%

Max set @ 55%

Max set @ 45%

Max set @ 35%

Back squat 

Max set @ 65%

Max set @ 55%

Max set @ 45%

Max set @ 35%

4x10 weighted pull-ups

Heavier then last week

4x60 abmat sit-ups 

5/28/14

Strength:

EMOTM 8

2 cleans @ 80%

Conditioning 

10,9,8,7,6,5,4,3,2,1

Deadlift 185/120

Hang clean

Front squat 

Rest 

Row 

3x750 

Rest 2:1

5/27/14

Strength 

5x3 push press (work up to a heavy set)

AMRAP 8

30 dubs

15 burpees 

7 push jerk 165/110

Rest 

EMOTM 10

4 muscle ups 

4 HSPUs 

Midline 

4x25 GHD sit-ups 

5/24/14

Strength 

15 min to find a max 

1 snatch + 1hang snatch 

Conditioning 

AMRAP 3

25 box jumps 24/20

25 wall balls 

25 push jerk 135/95

25 burpees 

Rest 1min

AMRAP 4

25 box jumps 

25 WallBalls 

25 push jerks

25 burpees

Rest 1min

For time 

25 box jumps

25 WallBalls 

25 push jerks

25 burpees

5/23/14

Strength 

5x5 bench press @ 75%

4x10 weighted pull-ups 

Conditioning 

 

AMRAP 8

15 hang squat cleans 95/55

10 HR push-ups 

Rest 5 

AMRAP 8

10 KBSnatch 53/35 (10each arm) 

30 dubs 

4x25 GHD sit ups

5/21/14

Strength/Skill

7xE30S 

Snatch 155/100

5/5/4/4/4/4/4

AMRAP 10

250m row 

10 deadlifts 225/150

Rest 5min

EMOTM 8

5 OHS 135/95

10 box jumps 

Midline 

4x60 abmat sit-ups

5/20/14

Strength

S2OH

Max set @ 165/110

Max set @ 145/95

Max set @ 125/80

Max set @ 105/65

Max set @ 95/55

Conditioning 

5 rounds 

200m sprint 

10 power cleans 135/95

10 strict HSPU 

Rest 

100 burpees for time