April 9 2013
Level 2 Strength Thrusters 2-2-2-2-2 Conditioning 3 rounds for time 7 Front Squats 155/105 or 80% 21 pull ups Level 1 Strength Push press 5-5-5-5-5 Conditioning 3 rounds for time 21 goblet squats 7 pull ups Fitness Strength 3 sets KB Dead lifts x 12 DB single arm shoulder press x 6 each Conditioning 3 rounds for time 21 KB swings 7 V sit ups
April 8 2013
Today is post your paleo points day. We are one week into the challenge and I trust everyone has become adjusted to their new food routine. Level 2 Strength Heavy power clean 2-2-2-1-1-1 Conditioning Teams of 2, alternate as needed 100 power cleans 135/95 1600 m row relay 100 burpees Review December results Level 1 Power clean technique 5-5-5-5 50% 1RM in team workout Fundamentals 10-12 minutes Review and practice the medicine ball cleans Heavy russian KB swings in team workout
April 6 2013
Level 1 Strength 4 sets for technique Front rack reverse lunges x 12 (increasing load) Unbroken pullup practice x 3-6 (band, strict, kip or butterfly) With the pull up it’s important to move up to your next progression, this is time time practice a new skill. Conditioning For time 1000 m row 50 wall balls 20/14 30 T2B Fundamentals Strength 4 sets Medicine ball reverse lunges x 12 Hollow hold on bar x 30 seconds Conditioning 2 rounds for time 400 m row 20 wall balls 10 V sit ups
April 5 2013
Level 2 Row ladder: 10/10-20/20-30/30-40/40-50/50 First part row hard/second part row easy 5 sets for reps 400 m row Max rep bench press BW Rest 2-3 minutes Level 1 Row ladder: 10/10-20/20-30/30-20/20-10/10 First part row hard/second part row easy 4 sets for reps 300 m row Max reps Bench press (65%)) Rest 2-3 minutes