WEIGHTLIFTING
REST DAY or perform tomorrow’s lifts
Mobility Work (see below video)
Prep for HSPU
CONDITIONING
5 Rounds for time of:
50 Double Unders
10 Handstand Push ups
7-12-13
7-11-13
WEIGHTLIFTING
– Power Clean + Clean + Jerk – 70% (of CJ) x 1+1+1 x 5
– Mid-Hang Snatch – 65% x 3 x 5
– Snatch Push Press + Overhead Squat – 75% (of snatch) x 5+1 x 3
CONDITIONING
REST DAY
MAKE-UP DAY
MOBILITY WORK
WORK ON YOUR GOAT
7-10-13
WEIGHTLIFTING
Front Squat – 70% x 2 x 5
Clean Pull – 90% (of clean) x 3 x 5
Halting Clean Deadlift – 85% (of clean) x 3 x 3
Good Morning – 3 x 5
SKILL
Hang Squat Snatch
CONDITIONING
21-15-9 reps for time:
Squat Snatch, 95/65
Burpees
7-9-13
WEIGHTLIFTING
Snatch + Pause Overhead Squat – 70% x 3+1 x 5
Power Clean + Power Jerk – 75% (of PC) x 2(1+1) x 5
Push Press – 75% x 5 x 3
STRENGTH
Push press, 10-8-6-4-2
Split Jerk, 1-1-1-1-1
CONDITIONING
4 Rounds for time:
6 KB Hang Power Snatch/arm, 53/35
10 pull-ups
7-8-13
WEIGHTLIFTING
Back Squat – 75% x 3 x 5
Snatch Pull – 90% (of snatch) x 3 x 5
Halting Snatch Deadlift (upper thigh) – 85% (of snatch) x 3 x 3
SLDL – 3 x 5
STRENGTH
Back Squat, 5-5-5+ (Percentages will be on WB)
Power Clean, Heavy Single
CONDITIONING
For Time:
30 Power Cleans, 70% of Heavy Single
7-6-13
WEIGHTLIFTING
Back Squat – 75% x 3 x 5
Snatch – heavy single
Clean & Jerk – heavy single
Weighted Lunge – 3 x 5/leg
WOD (8am)
AMRAP in 20 mins:
5 Chest-to-bar pull ups
5 Hand-release push ups
5 Toes-to-bar
5 Push Press, 95/65
7-5-13
WEIGHTLIFTING
RES DAY or Perform tomorrow’s lifts
Back Squat – 75% x 3 x 5
Snatch – heavy single
Clean & Jerk – heavy single
Weighted Lunge – 3 x 5/leg
STRENGTH
For Load:
Snatch balance, 3-3-3
Front squat, 5-1-5-1-5-1
Overhead walking lunge, 35/53 (5L/5R)
7-4-13
WEIGHTLIFTING
Power Clean + Clean + Jerk – 65% (of clean) x 1+1+1 x 4
Mid-Hang Snatch – 60% x 3 x 4
Snatch Push Press + Overhead Squat – 70% (of snatch) x 4+1 x 3
CONDITIONING
I can’t wait until tomorrow to do the WOD! I keep hitting the refresh button thinking it will be up, but I keep seeing this silly message that Cecil posted. Is it just me or is this guy for real? Yep, he is for real.
HAPPY INDEPENDENCE DAY!
7-3-13
WEIGHTLIFTING
Front Squat – 65% x 2 x 5
Clean Pull – 85% (of clean) x 3 x 2, 90% x 3 x 2
Halting Clean Deadlift (mid-thigh) – 75% (of clean) x 3 x 3
Good Morning – 3 x 5
WARM-UP
3 Rounds, 10-15 reps of:
Run 200 meters
Overhead Squat
Superman with PVC
V-up with PVC
Sampson Stretch, 10-15 secs each leg
CONDITIONING
4 rounds for time:
Run 800 meters
10 Thrusters, 75/55
20 Box Jumps, 24/20
30 Double Unders
This guy just doesn’t stop…Awesome!
