Friday, 4-24-15

I unfortunately won’t be able to make it in for either session…will be busy making sure my feet and knees are together.

1. Event 2
1RM Snatch

2. Event 1
AMRAP 5:
5 muscle-ups
10 cleans, 155/105

Scale for the muscle ups: 3:1 pull-ups and ring dips.

Post load for 1 and number of rounds for 2 to comments.

Wednesday, 4-22-15

PR day! All three of these will be very important going forward, as you will base percentages off of these in future training.

Make sure you get very warmed up for all three of these.

I will be in for both sessions.

1. Strength
1 Rep Max Clean

2. Strength
1 Rep Max Weighted Pull-Up

3. Conditioning

500 Meter Row

(For #3, make sure you set the specific distance on the rower so that you get an accurate time – it will be in minute, seconds, and tenths of a second.) If you don’t know how to do this, I’ll show you.)

Post loads for 1&2 and time for 3 to comments.

Tuesday, 4-21-15

I should be in for both the breakfast and lunch sessions. I THINK Caroline will be in for the 0845 crew.

1. Strength (0745)

Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes

C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk

2. Conditioning (1145)
3 RFT:
30 Cal Row
20 Power Cleans, 95/65
10 OHS, 95/65
5 strict HSPU