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

Monday May 2- Friday May 6,2016

Rent is due today tribe!

 

%s this week 50/60/65/70

Monday
3 position snatch 1 each
Halting clean (3 sec pause at knee then finish clean)
3 reps
Back squat 3 reps

For time
21-15-9
Snatch
BF Burpee
12-9-6
Snatch
BF Burpee

Tuesday
3 pos clean 1 each
Split jerks 3 reps
Halting snatch 3 reps

3 rounds
Run 400m
35 Ghd sit-ups
10 deadlifts
Wednesday
Clean complex -pull, power, squat
Snatch balance 3 reps
Front squat 3 reps

5 RFT
6 clean and jerks
12 chest to bar Pullups

Thursday
Snatch complex – pull, power, squat. 1 each
Overhead squat 3 reps

36-24-12
Cal
Step ups
Box jumps
Friday
Snatch 3 reps
Clean and jerk 3+1
Back squat 3 reps

9-15-21
Deads
OHS

 

(DF cred BB)

 

Yoga!

Today after smashtime Saturday, Bekah’s brother will be at the box running a yoga sesh to help us all become supple leopards. The charge is $5 and all are welcome! Tribe!

 

Monday April 18- Friday April 22, 2016

Monday

One set every two mins to heaviest set
clean complex from the knee
2 pulls, 1 power, 1 squat @ 50-60-65-70-75%
Behind the neck split jerk 5@50-60-76-70-75%

Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

Tuesday

one set every two mins
Snatch complex from the knee
2 pulls, 1 power, 2 squat
Split jerk 5 @50-60-65-70-75%
Front squat 5 @50-60-65-70-75%
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions

Wednesday

One set every two mins
Clean and jerk 5+3@50-60-65-70-75%
Overhead squat 5@ 60-70-75-80-85% of 1 rm snatch

as many rounds as possible in 20 minutes of:
2 rope climbs
10 ring dips
20 GHD sit-ups
Thursday

One  set every two mins
Snatch 5@ 50-60-65-70-75
Back squat 5@ 50-60-65-70-75%

With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Friday

One set every two mins
Halting clean with three second pause at the knee 5@50-55-60-65-70%
Snatch balance 5@ 50–60 – 65 – 70–75%

“Maupin”

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats