Monthly Archives: March 2013

Competition group Clean and Jerk (T&G) 3-3-3-3-3 Increasing load Kipping practice T2B practice  Ladder for time: 3 clean and jerks 135/115/95 3 T2B 6 of each movement 9 of each movement All levels Strength 4 sets for loads Bench press x 3-6 Bent over DB row x 6-8 Conditioning 3 rounds for reps 60 seconds of push ups 30 seconds rest 60 seconds of KB swings 30 seconds rest 60 seconds of box jumps 30 seconds rest 60 seconds of sit ups 30 seconds rest 60 seconds of Rowing for calories 30 seconds of rest

All levels Skills 15 minutes to work on completing some of your level benchmarks Push ups: 10/30/25 on rings Pull ups: scapular contraction/3 strict/ 20 kipping Sit ups: 30/50/15 GHD Conditioning level 2 6 minute AMRAP 6 Dead lifts 225#/155# 6 HSPU Conditioning level 1 6 minute AMRAP 6 Dead lifts 185#/115# 6 KB snatches each arm Conditioning Fitness 6 minute AMRAP 6 Dead lifts 135#/95# 6 DB snatches each arm

Level 2 Strength/Speed Split Jerk 1-1-1-1-1 Fitness and Level 1 Strength 4 sets Push press x 4-6 reps Goblet squats x 6-8 reps Push press: Increase the load each set, Squats: Work on depth and upright torso All levels Conditioning 3 minute running clock x 3 sets work through the following ladder 1 pull up, 1 slam ball 2 pull ups, 2 slam balls 3 pull ups, 3 slam balls 4 pull ups, 4 slam balls ….and so on Rest 3 minutes Continue each set where you left off, record your height up the ladder.

“Dirty Thirty” For time: 30 – Box jump 30 – Jumping pull up 30 – KB swing 16kg 30 – Walking lunges 30 – K2E 30 – Push press 45# bar 30 – Back extensions 30 – Wall ball 20# 30 – Burpees 30 – DU