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Monday 3/23/14

22
Mar

Monday 3/23/14

STRENGHT

“Bear Complex”

(Power Clean+Front Squat+Push-Press+ Back Squat+Jerk)

20-15 minutes to work up to a 1RM

 

CONDITIONING

10 minute AMRAP of:

10 Wall Balls 20/14#

30 Double-unders (Sub 30 Barbell hops)

 

6 PM PERFORMANCE CLASS

CONDITIONING

“Open 15.4″ Retest

8 minute AMRAP of:

3 Handstand Push-ups
3 Cleans 185/125#
6 Handstand Push-ups
3 Cleans
9 handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21Handstand Push-ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

STRENGHT

Back Squat

2 sets of 5 reps @ 65%-70%

2 sets of 3 reps @ 75%-80%

2 sets of 1 rep @ 85%-90%

Rest 90 seconds – 2 minutes between sets

 

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