2/20/17: Monday
Dumbbell Squat Cleans (50/35) : 5x10then
Dumbbell Thrusters (50/35) : 3×10
then
3 Rounds for reps:
1 minute at each station:
1 : Dumbbell Thrusters (50#/35#)
2 : Pull-ups
3 : Wall-balls
4 : 200m Run
5 : Box Jumps (24″/20″)
2/17/17: Friday
Sleds and band resisted running
then
3 x 400m Run
*rest 2 minutes after each effort*
2/16/17: Thursday: Oly Club 6:30pm
12 Minute Alternating EMOM
1: 10 Handstand Push-ups + 10 Deadlifts (205/145)
2: 5 Muscle-ups + 5 Overhead Squats (115/75)
then
Kang Squat
5 x 10
*add weight every set*
2/15/17: Wednesday
Bench Press
5×5
then
16 Minute AMRAP
10 Dumbbell Snatch (50/35)
20 Single-arm OH Lunge (50/35)
10 Push-ups
10 Pull-ups
