Strength
Bench Press for a 3RM
Met Con
5 rounds for time
10 Thrusters 60/40
10 Strict pull ups
10 Power cleans 60/40
10 Strict ring dips
Friday, 10 January 2014
Thursday, 9 January 2014
Thursday 9th January
Strength
Back Squat 12 sets of 2 reps at 80%
Deadlift 6 sets of 1 at 65%
Met Con
12 minute AMRAP
25 Wall balls 8/5
25 Double unders
5 Chest to bar pull ups
Tuesday, 7 January 2014
Tuesday 7th January
Clean
OMEM for 8 minutes
3 x clean 1 x Jerk
Strength
Strict press 9 sets of 3 at 65%
Met Con
20 minute AMRAP
10 thrusters 50/30
10 burpees
Rest 1:1
Monday, 6 January 2014
Monday 6th January
Snatch
OMEM for 6 minutes
1 x power snatch 1 x snatch balance
Then
OMEM Snatch ladder
Perform 1 x snatch each minute. Start at 40kg, increase by 5kg after each rep
Strength
Work to a 5RM Back Squat
Met Con
For time
9-7-5
Snatch 62.5/40
Muscle Up
400m Run
Saturday, 4 January 2014
Friday, 3 January 2014
Friday 3rd January
Strength
Back Squat 10 sets of 2 at 85%
Met Con
For time
21-15-9
Thruster 60/40
Box jump 30/24
Thursday, 2 January 2014
Thursday 2nd January
Jerk
OMEM for 7 minutes
2 x Jerk
Strength
Work to a 5RM Push Press
Accessory
4 x max strict pull ups
4 x max handstand press ups
Met Con
For time
27-21-15-9
Wall Balls
Double Unders
Burpees
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