Friday 4-13-18

Skill 

Spend 5 minutes upside down on hands. 

Bloodflow

1a) Hammer Curls- 4x12

1b) Skull Crushers- 4x12

Breathe

4 minute AMRAP

5 Power Cleans(135,95) 

10 Chest 2 Bar Pull Ups

5 Push Jerk (155,105) 

Rest 4 minutes

4 minute AMRAP

5 Power Cleans  (185,135)

10 Burpee Box Overs 24,20

15 Push Ups

Rest 4 minutes

Max Double Unders in 4 Minutes.

Thursday 4-12-18

1) Glute Ham Raises, 3 X 12(advanced 1 plus year training)

2) High bar beltless squats, 4 X 8

3.) Load 15% of your back squat.

Min 1: 40 Over head barbell walking lunges 

Min 3: 5 Jump Squats  

Min 5:  30  O.H. walking lunges

Min 7: 4 Jump Squats

Min 9: 20 O.H. walking lunges

Minute 11: 3 Jump Squats

 

Monday 4-10-18

Gains

1) Pre-exhaust banded chest fly, 3 X 12-15

2) Incline barbell bench press, 3 X 8

3) Ring Push Ups at slight incline 3 X 15

4) Dumbbell side raises, 2 X 25

5) Dumbbell overhead press, 25-20-15

Oxygen

1 round for time 10 minute cap

500 m Row  

400 m Run

30 Burpees