Month: March 2014

Friday, 032814

A. B. DB SA Row 4-6 reps x 4-5 sets; rest :30 between sets  C. Weighted Pullups 7×2. Not max, but heavy weight.  D1. GHD Back ext (weighted) x 10 reps x 3 sets ; rest :3″ D2. GHD reverse hyper bodyweight with pause at extension. X 10 reps x 3 sets. Rest 1:30-2 min

Wed, 032614

am: amrap 10 @80% – smooth3 bar muscle ups6 KB Swings (70/53)18 Double Undersrest 4 10 min Row @85% pm: A. Clean & Jerk – climb in heavy SinglesB. Power Snatch – climb in heavy TnG Double C. 15 min on AD:30 hard:30 coast+20 tgu alt arm+15 more min on AD

Wed, 031914

Dan amA. EMOM x 10odd: 10 Wall Balls (20/14 to 10′)Even: 5 Burpees + 5 T2BB. amrap 10 @80%1 Wall Walk10 Goblet Squats (53/35)10 Burpee Box Jumps (24/20)1 Rope Climbpm:15 min on Rower:30 hard:30 coastinto, 15 min on AD:30 hard:30 coast

Tuesday, 031814

Congrats to CFF with the Opens thus far A. EMOM x 10Odd: TnG Power Snatch – 3-5 reps; weight ranging 135-155Even: HSPU – (athlete specific rep range)B. 750m max effort rowrest a while between B & CC. @110%300m Row 20 Thrusters (93/63)10 C2Brest 12 min  x 2 rest 15@110%500m Row30 KB Snatch (53/35) *alt every 5; swing through, …

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