December 2015

Friday 12/11/15

Strength Push Press Build to heavy 5 rep Then 2×5@ 90% MetCon Class 5– 3 minute rounds row 300M Plus max effort box jumps 24/20 Rest 1 minute between sets

Wednesday 12/9/15

MetCon 6 rounds for time: 8 Deadlifts, 95#/65# 6 Hang Power Cleans, 95#/65# 4 Front Squats, 95#/65# 2 Shoulder-to-Overhead, 95#/65# Tabata-5 rnds :20 med ball sit ups :30 Plank No rest

Tuesday 12/8/15 (Comp)

OLY Clean from Blocks 65%x3, 70%x2, 75%x2x3 Strength Back Squat: 6×6 @70 increase from last week Snatch RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Unders Airbike Calories

Tuesday 12/8/15

Strength Back Squat: 6×6 @70 increase from last week Snatch grip RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Under Row for Calories

Friday 12/5/15

Metcon In 10 minutes complete 1 mile run plus max clean and jerk at 135/95 rest 3 minutes in 7 minutes complete 800M run plus max reps power snatch 115/75 rest 3 minutes in 4 minutes complete 400M run plus max thrusters 95/65