140418

Competitor
Snatch
80% x 2, 85% x 2, 90% x 2

Back Squat
10 reps @ -5% and -10% of mondays 10RM

For Time:
10 Power Snatches 135/95#
40 Chest to Bar Pull-ups
10 Power Snatches
40 Toes to Bar
10 Power Snatches

General
Front Squat
3, 3, 3, 3, 3

For Time:
10 Power Snatches 95/65#
40 Pull-ups
10 Power Snatches
40 V-Ups
10 Power Snatches


140417

Test:
Row 1000m

For Time:
50 Wallballs 20/14#
40 Toes to Bar
30 Wallballs
20 Toes to Bar
10 Wallballs


140416

Competitor
Front Squat
Heavy Double

Sotts Press
4 x 5

3 Rounds For Time:
15 Burpees
50 Double Unders
15 Kettlebell Swings 70/53#

Rest 5 minutes

Repeat

General
Deadlift
3 x 3

3 Rounds For Time:
15 Burpees
30 Double Unders
15 Kettlebell Swings 53/35#

Rest 5 minutes

Repeat


140415

Competitor
Clean and Jerk
2 x 1 @ 90%

Push Press
10RM

(10 minute cap)
3 Rounds
21 Box Jumps 30/24″
9 Thrusters 155/105#

General
Press
4 x 5

(10 minute cap)
3 Rounds
21 Box Jumps 24/18″
9 Thrusters 95/65#


140413

Competitor
Snatch
2 x 1 @ 90%

Back Squat
10RM (last week of 10′s)

For time:
5 Muscle Ups
10 HSPU
15 Clean and jerk 155/105#
25 wall balls 20/14#
30 Burpee jumping pull ups
35 Row cals

General
Back Squat
3 x 8

For time:
15 Clean and jerk 155/105#
25 wall balls 20/14#
30 Burpee jumping pull ups
35 Row cals


140410

Competitor
Snatch
2 x 2 @ 85%

Back Squat
10 @ -5% and -10% of Mondays 10RM

In 12 minutes:
Run 1 mile
- then -
AMRAP
Burpee Box Jumps 24/20″

General
Front Squat
Heavy Single
then 3 x 3 at reduced weight

In 12 minutes:
Run 1 mile
- then -
AMRAP
Burpees


140410

3 x Max Effort Pull-Ups

4 Rounds for Time:
10 Goblet Squats 53/35#
15 Kettlebell Swings 53/35#
20 Box Jumps 24/18″

18 years old…682 pounds!


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