8/12/16: Friday
Stone to shoulder skill work
then
2 Rounds for reps : stone to shoulder AHAP
rest as needed
then
40-30-20-10
Toes to bar
Wall ball shots (20/16)
8/11/16: Thursday: Oly Club 7:30pm
Clean and jerk3x1 @ 65%, 3×1 @70%, 2×1 @75%, 2×1 @ 80%
Clean pull
3×4
then
12 Minute AMRAP
10 Front rack lunges (115/75)
30 Double-unders
8/10/16: Wednesday
Sumo deadlift5-5-3-3-3-1-1-1
Hip thrust
5×10
then
OT 2:00 x 10
4 Muscle-ups
5 Deadlifts (315/225)
7 Strict handstand push-ups
8/9/16: Tuesday: Oly Club 7:30pm
4 x 400m run
rest 2 minutes between efforts
then
4 rounds
minute 1- Row for calories (16/13)
minute 2- Rope climbs (3/2)
minute 3- Push press (95#/65#)
minute 4- Box jumps (30″/24″)
