Monday
A) Oly
B) AD 3min max cals
Rest 15 min
2x

Tuesday
A) TnG Power Clean 5, 5, 5, 5, 5 (aim to increase weight each set), Rest :90
B) 50 Thrusters at 65lbs (every time you drop the bar immediately do 5 burpees)

Wednesday
A) Skill session with Ryne (mobility, HSPU kipping practice, rope climbs -- bring socks/pants)
B) Weighted Pull-up cluster 1.1.1.1.1x6 Rest :15/Rest 3 min
C) Bent over Thumbs Down Reverse Flies 12-15x4, Rest 2 min

Thurs
Off -- get in at least 30min mobility

Friday
A) Oly
B) Strict Press 10-12x5, rest 1 min
C) Push Press 5x3, Rest 2min
(can also do B and C before Oly)

Saturday (during Comp Class)
A) 20min AMRAP
200m Farmers Walk 24kg KB per hand
:20 Side Plank each side
2 Rope Climbs

Sunday
Off -- get in at least 30min mobility
Candace
6/24/2013 15:15:48

A) 5x1 2 position snatch = 105lbs
4x1 2 snatch pp + 2 ohs = 105lbs
5 x 4/8 fs/bs @ 75% = 135lbs

B) AD - I did it, but don't no cals. Bike screen broken

Reply
Candace
6/25/2013 11:12:01

A) TnG PC = 95, 105, 115, 125, 135 lbs

B) 50 Thrusters = 5:28

Reply
Allison
6/25/2013 16:10:53

Seriously?!?!

SO Impressive!

Reply
Fabi
6/25/2013 16:34:51

Candace come be my friend again so that I can be jealous of how amazing you are!

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Taylor
6/28/2013 16:29:19

Monday
68-51 AD calories
85lb snatch
85-95-105-110 2 PP and 2 OH squat

Tuesday
TnG PC 95-105-115-125-135
6:00 thrusters 15 burpees

Wednesday
15# weighted pull-ups
10# flies
Also did part of Fridays
Strict press 65-70-70-65-60
Push press 85#

Friday
Did sat workout
20 min amrap= 3 rounds+300m walk
Also oly

Reply
Allison
7/1/2013 14:23:00

Monday OLY
5x1 2 pos snatch
53, 63, 73, 73, 78
4x1 2pp+2OHS
83, 93, 103, 113

AD 3:00 max call
56-56 (yay for consistency)

Tuesday
1.1.1.1.1x6 weighted pullups
10, 12,5, 10, 10, 10, 7.5
12-15 bent over reverse flies x4
5, 7,5, 10, 10

Wednesday
Tng power cleans
83, 93, 98, 103, 113
50 thrusters
burpees at 20, 24, 30, 40
Total time 7:39

Friday
10-12 strict press
63, 68, 63, 63, 58
OLY
Snatch up to 83#
C+J up to 118#

Sunday:
20 Min AMRAP
2 rounds, plus farmers, planks and 1 rope climb
5x3 pushpress at 83#

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