8/18/15: Tuesday: Oly Club Tonight at 7:30pm
12 min emom
1 full snatch
mins 1-3 @ 75%
mins 4-6 @ 80%
mins 7-9 @ 85%
min 10 @ 90%
mins 11-12 @ 85%
then
100 overhead squats for time (95/65)
*10 toes to bar every time you break*
8/17/15: Monday
http://youtu.be/RkcuYzxdQss
Deadlift deload week
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
then
5×10 reverse hyper
then
12 min amrap
200m run
5 strict burpees
10 push press (135/95)
15 deadlift (135/95)
8/15/15: Saturday: “31 Heroes” See Schedule Below
http://www.31heroes.com/
9am oly club
10am 31 heroes workout
8/14/15: Friday
20 mins skill work
then
for time:
1000m row
30 overhead squats (95/65)
30 chest to bar pullups
500m row
15 overhead squats
15 chest to bar pullups
8/13/15: Thursday: Oly Club Tonight at 7:30pm
Wendler Pause Squats Week 3 1×5 @ 75% + 10# 1×3 @ 85% + 10# 1×1+ @ 95% + 10# then 4 sets : samson lunge length of gym (3 touches on both sides of ground with hands) then 10-1 descending ladder wallballs (20/16) weighted pistols (25/15) *8 ring push-ups after every round*…