May 21, 2016

 

 

 

Monday 16th

 

WARMUP

2 rounds of 

10 Banded Facepulls

10 Behind the neck press

10 Standing Highpulls

 

STRENGTH:

10 min EMOM

3 Snatch Pulls with 100% of 1RM

*focusing on that big shrug and full extention

 

CONDITIONING:

6RFT

4 Snatches (@60% 1RM)

200m Run 

 

Don't skip the running da...

May 13, 2016

 

 

 

Monday 9th

 

STRENGTH:

Every 2 mins, for 5 sets

6 Strict Shoulder Press (Same Weight as May 3rd, just one more rep every time)

6 Weighted Lunges each leg

 

CONDITIONING:

15 Min AMRAP

1 Snatch(135/95)

20 Double Unders

2 Snatches

20 Double Unders

3 Snatches

20 Double Unders

4 Snatch...

May 9, 2016

MONDAY 2ND

 

STRENGTH:

20 mins to find 5RM Deadlift (No touch and go this time. Each one starts from a dead stop at the floor)

 

Beginners do 5 reps every 2 minutes, building in weight over the course of the 10 sets...as technique allows.

 

CONDITIONING:

For time:

1000m row

50 B...

May 1, 2016

 

 

 

Monday 25th

 

 

STRENGTH:
Take 15 minutes to build to today’s 1-RM Strict Press

 

CONDITIONING:
20 min AMRAP

6 Handstand Push-Ups
12 Kettlebell Swings 

30 Double-Unders

Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much...

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