WEIGHTLIFTING
Power snatch – heavy single
Power clean & jerk – heavy single
Clean pull – 95% x 2 x 3
Back squat – 85% x 3
CONDITIONING
Strict Pull ups, 12-12-10-10-8-8
4 rounds for time:
Run 200 meters
15 Kettlebell swings, 53/35
10 Burpees
6-19-13
6-18-13
WEIGHTLIFTING
Snatch – 85% x 1 x 3
Clean & Jerk – 85% x 1 x 3
Hang snatch high-pull – 75% x 2 x 3
Planks – front/side x 1 min x 3 sets
STRENGTH
Shoulder Press, 1-1-1-1-1
Push Press, 1-1-1-1-1
Push Jerk, 1-1-1-1-1
MID-LINE
Turkish Get-up, 15 reps each arm (alternating)
6-17-13
WEIGHTLIFTING
Snatch – heavy single
Clean & Jerk – heavy single
Snatch pull – 95% x 2 x 3
Front Squat – heavy single
SKILL
1 Power Clean + 1 High Hang Squat Clean + 1 Front Squat
STRENGTH
Back Squat, 3-3-3+
MOBILITY
Quadriped T-Spine Extension and Rotation
X Band Walk
Assisted Squat
6-14-13
WEIGHTLIFTING
REST DAY or Perform tomorrow’s lifts
STRENGTH
Power Snatch – Heavy Single
CONDITIONING
A) Every 45 secs for 12 mins: 2 Squat Snatch, 65% of HS
B) Every 30 secs for 5 mins: 3 Snatch-grip deadlift @ HS
6-13-13
WEIGHTLIFTING
Snatch – 80% x 1 x 5
CJ – 80% x 1 x 5
Hang clean high-pull – 70% x 3 x 3
CONDITIONING
REST DAY
6-11-13
WEIGHTLIFTING
Snatch – 80% x 1 x 5
CJ – 80% x 1 x 5
Hang Snatch high-pull – 70% x 3 x 3
SKILL
Kipping pull ups
If you have no problem with kipping and wish to work on your butterfly pull ups or bar muscle up, please feel free.
CONDITIONING
AMRAP in 12 mins:
6 Pull ups (C2B)
6 Hand-release push ups
6-10-13
Raffle Results:
3rd Place – 1 free month – Jared Jones
2nd Place – 3 free months – Lemond Boutain
1st Place – 6 free months – Justin Boudreaux
Special thanks to everyone who helped to support our fundraiser. The proceeds contributed to the Annual Cookout in May, as well as costs to move into our new facility. Your participation is greatly appreciated.
WEIGHTLIFTING
Snatch – heavy single
CJ – heavy single
Snatch Pull – 90% x 3 x 3
Front Squat – heavy single
STRENGTH
1 Power Snatch + 2 Overhead Squat
Back Squat, 5-5-5+
These are percentage based back squats. Percentages will be on the WB.
CONDITIONING
AMRAP in 10 mins of:
60 Overhead Squats, 115/75
30 Bar-facing burpees
10 Handstand push ups
6-8-13
WEIGHTLIFTING (7 AM)
Choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 2 (add weight from last wk)
WOD (8 AM)
AMRAP in 20 mins of:
Row 250 meters
25 Push ups
25 Sit ups
25 Kettlebell swings, 53/35
25 Box Jumps, 24/20
6-7-13
WEIGHTLIFTING
REST DAY or perform Saturday’s workout
STRENGTH
Clean & Jerk, Heavy Single
CONDITIONING
“DT”
5 rounds for time of:
12 Deadlifts, 155/100
9 Hang Power Clean, 155/100
6 Push Jerk, 155/100
Scaled weight will be 65% of HS
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
