June 3 2013
All levels Back Squats 5-5-5-5-5 (75-80-85%) ***Temp0 3-0-x (down-bottom-explode up) Rowing intervals for meters 6 x 30 sec : 60 sec (work : rest)
July 2 2013
Fitness Shoulder Press5-5-5-5-5 For time 21-15-9 Push ups Wall balls Performance 1-1-1-1-1 Power Snatch + OHS For time 15-12-9 Power Snatch Ring dips Sport 1-1-1-1-1 Squat Snatch “Amanda” 9-7-5 Squat Snatch 135#/95# Muscle ups
June 1 2013
Fitness 15 minutes practicing 2-3 gymnastics goats 5 sets: against a 2 minute running clock 6 DB Snatches 9 Box jumps (work on height progression) AMRAP DU rest 2 minutes between sets Performance 15 minutes practicing 2-3 gymnastics goats 5 sets: against a 2 minute running clock 3 clean grip dead lifts 6 hang power cleans 9 front squats AMRAP DU Rest 2 minutes between sets Sport 15 minutes practicing 2-3 gymnastics goats 5 sets: against 2 minute running clock 3 snatch grip deadlift 6 hang power snatch 9 overhead squats AMRAP DU