Wednesday 03/04/2015
Swim day at the YMCA, got some great coaching, technique is improving. Did around 500m.
Thursday 03/05/2015
1. Primer
AMRAP 3 Minutes
6 Burpees
6 Clean and Jerk 95/65lbs
2. Met-Con
For time:
30 HSPU
30 Thrusters 115/Fat Bar
30 Bar facing burpees
#10Vest 4:55
3. OLY
10 Rounds
1 Squat snatch @80% +5lbs
Worked up to #195
4. 2 Mile Flush Run.
Friday 03/06/2015
Workout 15.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern
312 Reps.
Saturday Team Training 03/07/2015
50 Stone to Shoulder + 50 Muscle Ups + 100 HSPU
(teams of 4)
Sprint Work / Relay style / Sandbags
Monday 03/07/2015
1. Primer
Row 500m
25 Empty bar thrusters
15 Pull-ups
2. Met-Con
AMRAP 8 Minutes
24 Double-unders
8 Front Squats 155/105lbs
4 Muscle-ups
5 rds #10 vest
3. OLY
Every 35 seconds for 8 sets @80% of your power clean 1RM:
1 Power Clean – Drop the weight – 1 Squat Clean
#215
4. Interval Work
15-12-9
Assault Bike calories
Strict HSPU
Rest 1 Minute
15-12-9
Assault Bike calories
Thrusters #145
Rest 1 Minute
15-12-9
Assault Bike calories
Clean and jerk #145
21:27