517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday August 29-Friday September 2, 2016

Rent is due this week Tribe! Please pay or make arrangements with coach 🤓

Monday
7x 2+1 snatch grip deadlift + low hang snatch (heaviest) OT:90

1 minute max muscle ups

4 minute amrap
7 power snatch
14 AMSU
28 DUBs

X3 no rest + one last set of :60 muscle ups for max reps

Tuesday
7×2+1 clean deadlift+clean and jerk OT:90

1) back squat 3X5 @ 75%, 3X3 @ 85% – OT2:00

2) 5X2 Pause Front Squats – heaviest possible (no misses), OT: 90 sec

Run 400
5rounds of Cindy
Run 400
5 rounds of Cindy
Run 400
All runs should have a Plate 45/25

Wednesday
20 mins to max Deadlift

For time:
20 cal airdyne
3 Power Cleans
30 Wall Balls
6 Power Cleans
15 T2B
9 Power Cleans
15 T2B
6 Power Cleans
30 Wall Balls
3 Power Cleans
20 cal airdyne

Thursday
Make up a strength you missed from last week. If you didn’t miss any, do:
3x 20 Ghd sit-ups+ 3 sets max nose and toes handstand hold then mobility for remainder of 20mins

7 rounds for total HSPU

3 mins
20 cal row
12 box jump overs 20″
Max reps HSPU
Friday

Many of our coaches and athletes will be enjoying MSU’s first game tonight! There will be a 430pm and 530 start time tonight still, but no 630pm

1) 15 mins to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

EMOM for 7 minutes:

2 Pause Front Squats @ 75%

“Running Jackie”

Run 1000m
50 Thrusters
30 Pull-ups

 

Monday August 22-Friday August 26, 2016

Monday
OT:75 7×1 3 position clean + jerk after 3rd clean (low to high)
Back squat
3×5 @75%
3×3 @80%
OT:75

For time
30 HSPU
40 Pullups
50 kbs
60 abmat sit-ups
70 burpees

Tuesday
OT:75 7×1 3-position snatch

Max reps HSPU x3 rest :60

30 thruster
30 Pullups
1k row
20 thruster
20 Pullups

Wednesday
10 minutes to establish 1rm push press
10 minutes to establish 1 rm bench press

AMRAP 7 of:

8 Push Jerks
8 slam ball
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.
Thursday
20 mins to establish 1 rm back squat
Test 500m row
Test 400m run

3RFT
20 Burpee Pullups
20 front squats
20 box jumps
Friday
20 mins to max snatch

1 attempt max double unders
(A mulligan may be used)

21-15-9
Sdhp
OHS
Push press

**3 burpees otm

 

Monday August 15- Friday August 29,2016

Monday
Every :20 for 3:00 2 deadlifts @80%
Then 7sets OT:90 3-5 reps weighted Pullups

With a 10 minute clock…

5 minute AMRAP of:

KBSwings

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KBSwings

-then (no rest)-

Run 400m
Tuesday
EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

Back squat 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% OT:90

For time:

60m Prowler Push (high handles)
25 OHS
25 C2B
60m Prowler Push (low handle)
20 OHS
20 C2B
60m Prowler Push (high handles)
15 OHS
15 C2B
60m Prowler Push (low handle)

Wednesday
5×3 snatch at knee OT:90 to heaviest
5×3 clean at knee OT:90 to heaviest
1a)3×3 5-step duck walk
1b) 3×5 snatch push press heavy
1a-1b are superset OT3M

3 rounds for time of:

25 HSPU
20 Lateral Burpees
200m Barbell Carry (back rack)
Thursday
1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – OT:60 each rep through sets of 95%, then OT:30at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% OT:60 each rep through sets of 95%, then OT:30 each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats
40 Pullups
30 Shoulder to Overhead
50 Front Squats
40 Pullups
30 Shoulder to Overhead
50 Overhead Squats
40 Pullups
30 Shoulder to Overhead

26min cap

Friday
1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% OT:90

“Michael”

3 rounds for time

800m run

50 sit-ups

50 back ext.