Month: August 2016

Back Squat
10-10-10-10

4 rounds
10 deadlift 185/135#
10 box jump 24/20
10 t2b

Pendlay Row
5-5-5-5

Amrap in 15 min
400m run
10 push ups
10 cleans 135/95#

5 rounds
3 Push Jerk (ahap)
15 sit ups
sled push 2×45#
rest

deadlift 5-5-5

4 rounds
10 snatches 95/65#
20 double unders

1 clean+1 hang clean
1-1-1-1-1

-add weight

4 rounds
3 push press (ahap)
10 t2b
200m run
rest

– add weight fot push press if needed

Deadlift
3-3-3-3-3

Amrap in 10 min
10 hang snatches 95/65#
10 box jumps 20#
20 double unders

amrap in 20 min
3 shoulder to overhead (ahap)
10 ghd sit ups
200m run
rest exactly 1 min

Back squat (pause)
5-5-5

– 5 sec pause
– add weight

4 rounds
5 cleans 95/65#
10 grasshoppers l/r =1
400m run

snatch
3-3-3-3-3

amrap in 10 min
10 sumo deadlift 135/95#
10 knees to elbows
100m run w/ 5# plates in each hand

back squat
5-5-5-5-5

chipper
50 t2b
40 push press 65/45#
30 burpees
20 wall balls