Month: March 2015

Wed, 032515

am A. No Contact Clean + Push Jerk; build to heavy double  *clean be power or sqt – just move most # today  B. Front SqT – emom x 5 x 3 reps at 70-75% C. Clean Pull (high blocks) 4 x 5 @115-120% (straps) pm A. amrap 20 @70-80% – sustainable rounds 400m Run  20 Cal …

Wed, 032515 Read More »

Monday, 032315

am: A. Wake up / Prep body Pm: 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans (185/123) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans………….    

Friday, 032015

Am:  A. Wake up the body. Light rows ok, but bike Prob better option.  B. Dynamic warmup 4-6 minutes.  C. Shoulder rotational drills , get blood flow throughout and positionally for the afternoon  D. Mark off wall – practice hspu (low volume) + warmup the clean to low volume but at the weight of this …

Friday, 032015 Read More »