Monday, April 13, 2015
Skill Work (10 min): Push Press
Strength (30 min): Squat, 10 min warmup, 40 reps in 20 min in sets of 5
Conditioning (10 min): “December”
2 rounds for time: 30 db snatches (35/20), 30 kb swings, 50 single unders, 30 situps, 50 single unders
Wednesday, April 15, 2015
Skill Work (10 min): Power Clean
Strength (30 min): Press/Bench Press, 10 min warmup, 40 reps in 20 min in sets of 5
Conditioning (10 min): 7 min on the min
On :00s, 8 squats, 2 pushups, 4 squats, 1 pushup
On :30s, 20 kb swings
Friday, April 17, 2015
Strength (30 min): Deadlift, 10 min warmup, 20 reps in 20 min in sets of 2
Conditioning (20 min): “Sparky’s Dream“–For time (12-15 min cap)
Seven rounds of
10 two handed kb swing
5 one handed kb clean & press, each arm
10 situp w/twist to each side (elbows touching knees)
5 one handed kb swing, each arm
For conditioning work this week, get out and start building your aerobic and anaerobic bases:
1) Aerobic work: log 30-40 minutes total jogging, fast walking with heavy hands or light weight plates
2) Anaerobic work: log 8-12 total reps prowler push (90/50) or lot sprint with 60-90 second recovery periods
