Month: November 2017

12/1/17

Conditioning: Performance: “Gwen” Clean & Jerks 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Fitness: For Time: 30 Cleans (135/95 or 60%) 30 Jerks Strength: A1. Bench Press: 3 x 10 @ 65% …
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11/30/17

Focus of Today’s Foundations: Rope Climbs Rowing

11/29/17

Strength: Find a max in 12 min of: “She Bear” 1 Power snatch 1 OHS 1 Snatch (squat) 1 OHS 1 Snatch Balance 1 OHS   Conditioning: 3×3 min rounds of: 250 M row 15 TTB (scale = 30 sit ups) AMRAP of DUS Rest as needed

11/28/17

Strength: Back Squat: Find a 10RM (roughly 75% 1RM) Conditioning: 5 Rounds: 5 Deadlifts (225/155) 10 Burpees (10 min cap) Extra: Single Arm Suitcase Carry: 3 x 30 sec (each arm)

11/27/17

Strength: A1. DB Strict Press: 3 x 10 (each arm) A2. Supinated Bent Over Row: 3 x 10 Conditioning: “Jackie” For Time: 1000m Row 50 Thrusters (45/35) 30 Pull Ups Extra: L-Hang: 3×10-30 sec


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