Monthly Archives: February 2015

Friday 2/27/15

Strength- Find a 3 rep max front squat Conditioning- 21-15-9 Burpees Thrusters Pullups

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Tuesday 2/24/15

Strength- Bench press 8 8 3 2 1 1 1 1 Conditioning- 5 rounds 20 OH walking lunges 45/25 20 situps 20 KB swings

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Monday 2/23/15

Warmup/Skill- Wall sits x5 SDHP 5×5 w/barbell or PVC speed air squats 5×5 then 10-15 minutes group skill work Conditioning- 4 rounds- 10 sumo deadlift high pulls 95/65 10 push presses 95/65 20 back squats 95/65

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Friday 2/20/15

Skill- 10 minutes DL postioning 10 minute EMOM- 3 touch and go deadlifts, light Conditioning- 21-15-9 deadlifts 225/155 pushups

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Wednesday 2/18/15

Schedule- 5:00 AM 9:00 AM 5:00 PM 6:00 PM 7:00 PM Skill/warmup- Squat mobility (wall sits, pause squats) front rack mobility (roll triceps/lats) kipping practice Conditioning- 5 rounds 5 front squats @50% max BS 10 burpees 15 pullups Lite Conditioning- … Continue reading

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Tuesday 2/17/15

Skill- the snatch 10 minute EMOM odds- 5 muscle snatches evens- 5 high hang power snatches Lite Skill- the clean 10 minute EMOM odds- 5 jump shrugs evens- 5 high hang power cleans Conditioning- Complete 3 high hang power snatches … Continue reading

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Monday 2/16/15

Warmup/skill- 15 minutes to complete- 5×5-10 kips 5 wall sits with barbell Warmup the front rack position- tricep rollout, lat rollout 5×5 front squats with empty bar or medicine ball Conditioning- 25 minute AMRAP 3 front squats (40% of back … Continue reading

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