Category: Uncategorized

1/27/15 Strength: 10 min to find max weight: 1 HPC + 1 power jerk + 1 hang clean + 1 split jerk Wod: 8 rds

1/26/15 Strength: Back squat- every 90 sec 50/10 60/8 70/6 80/4 x 2 sets *deload week Wod: 15 min AMRAP Ascending ladder of C/J by

10 am Barbell 11 am

1/23/15 Strength: strict press 5-5-5-5-5 * work to a heavy 5…..rest 2 min between sets Wod: 18 min amrap 10 cal row 10 deadlifts 185/135

1/22/15 Strength/skill: 5 rds each of A) L-sit/hang B) good mornings 20 sec ME 40 sec rest Wod: 40 pistols (80 jumping weighted air sq)

1/21/15 Strength: Front squat every 90 sec 60/3 70/3 80/2 85/1 x3 sets 90/1 95/1 x 2 sets Wod: 3 rds 20 thrusters 75/55 20