5/18/15

Strength 

7x1

Strict press work up to a 1rm

EMOTM 10

2 clean & jerks 

Heavier then last week 

Conditioning

5 rounds 

400m run

7 C&J @ 165/110

10 burpee over bar

Rest 10min

AMRAP 7

5 CTB pull-ups 

7 HSPUs 

9 pistols 

8/14/15

5x5 back squat 

Same as Monday 

Conditioning 

Ladder down and up 

40 Cal Row

40 Abmat

30 Cal Row

30 Ball Slams 50/30

20 Cal Row

20 Burpee Box Jumps

10 Cal Row

10 HSPUs

8/12/15

Strength 

Bench press 

5x5 @ 70 %

5-10-15

Thrusters 135

15-10-5

Muscle-ups 

EMOTM 20

Min1: row 15cal

Min2: 15 Burpees 

8/11/15

Strength:

Split jerk 5x3

Work up to a heavy set with good form 

Emotm 10

2xclean&jerk 

70-75% jerk

Conditioning 

5 rounds 

20 KB swings 

10 Burpees 

5 wallwalks 

4x60 abmat sit-ups