041714

Strength

Deadlift

1×10@60%
1×8@65%
1×6@70%
8×3@75%

MetCon

7 T2b
3 front squats 155/115 (from the ground)
7 rounds

Mobility

Roll low back 4 min
Stretch quads 2 min each side
Squat therapy 5 min

20140417-214857.jpg

041414

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
6×3@75%

MetCon
A.
1 clean 115/85
5 front squats
10 pull-ups
15 wallballs
3 rounds

B.
200 squats for time
10 burpees on odd minutes

Mobility
Roll posterior chain
Stretch quads

20140414-211055.jpg

041114

Strength

Front squat

1×10@55%
1×10@60%
1×8@65%

Emom 10 min at 70% and 6 reps

MetCon

5 HSPU
10 box jumps
15 wallballs
12 min AMRAP

20140411-221043.jpg

041014

Strength

Strict press

1×10@55%
1×10@60%
1×8@65%
6×3@70%

MetCon

Nancy
400 m run
15 OH squats 95/65
5 rounds

20140410-214913.jpg

040914

Strength

Snatch grip deadlift
1×10@50%
1×10@55%
1×8@60%
6×4@65%
(Of regular DL max if possible)

MetCon

25 OH squats (narrow grip) 25/15
25 kb swings 53/35
4 rounds

Mobility

Roll lowback
Stretch hamstrings

20140409-231706.jpg

040814

Strength

Back squats

A. 3×10@60%
B. Emom 10 min – 10-1 reps at 50%

MetCon

400 m run
10 pull-ups
50 situps
3 rounds

Mobility

Stretch glutes
Roll lowback/glutes
5 min squat therapy

20140408-221637.jpg

040514

Strength

20 min to establish 1rm clean and jerk
-or-
20 min to establish 1 rm deadlift

MetCon

Karabel
3 snatch 135/95
15 wallballs 20/14
10 rounds

Mobility

Roll lowback
Stretch hamstrings
Roll lats
Stretch pecs
Squat therapy

20140405-215346.jpg

040314

Strength

A. 10 min to establish 1 RM strict press.
B. 10 min emom of 5 front squat @70%

MetCon

7 OH squats
7 ring dips
7 rounds

Mobility

A. Roll lowback and lats
B. Stretch glutes
C. 7 min squat therapy

20140403-215225.jpg

040214

Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@75%

MetCon

15 HR push-ups
10 squat jumps (6″ target)
5 hang power snatches 95/65
12 min AMRAP

Mobility

2 min banded hamstring stretch
Roll low back and glutes
7 min squat therapy.

20140402-213501.jpg

040114

Strength
1×10@60%
1×8@65%
1×6@70%
7×3@75%

MetCon

7 pull-ups
14 plate to overhead 45/25
250 m plate carry
3 rounds for time

Mobility

Roll: low back – glutes
Stretch: hamstrings (banded) 2 min – glutes (pigeon pose) 2 min
Squat therapy: 5 min

20140401-213826.jpg

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