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

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.

 

Monday August 8- Friday August 12, 2016

Monday
1) 5×1 Snatch @ 80%

2) 5X1 Clean & Jerk @ 80%

5X3 Front Squat @ 75% of max

Emom for as long as possible of (max 24 mins:

Even Minutes – 6 Clean & Jerks
Odd Minutes – 10 burpees

Tuesday

5X3 T&G Power Cleans + 5 Jerks (any style) @ 80% of CJ

With a 12:00 cap…

For time:

4 HSPU
8 Deadlifts
4 HSPU
8 Deadlifts
16 Box Jump Overs
8 HSPU
8 Deadlifts
8 HSPU
8 Deadlifts
16 Box Jump Overs
12 HSPU
8 Deadlifts
12 HSPU
8 Deadlifts
16 Box Jump Overs
16 HSPU
8 Deadlifts
16 HSPU
8 Deadlifts
16 Box Jump Overs
20 HSPU
8 Deadlifts
20 HSPU
8 Deadlifts
16 Box Jump Overs

Wednesday

7×3 tng Power Snatches + 1 Snatch Balance + 1 OHS @ 80% of snatch

5 rounds of:

:45 ME Front Squats @ 70%

Rest :15

:45 ME Ring Dips
:15 Rest

For time:

30 Thrusters
90 Double-Unders
20 Thrusters
60 Double-Unders
10 Thrusters
30 Double-Unders

Thursday

Every 2:00 for 12:00 (7 total sets):

3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans) @ 80% of max for the complex

6 rounds of:

:45 ME HSPU
:15 Rest
:45 Double-Unders
:15 Rest

For Time

50 wall ball

50 oh walking lunge

50 cal row

Friday

15 mins to max back squat

15 mins to max power clean

AMRAP 15(adding 3 reps per round) of:

3 Clusters
6 Bar Facing Burpees
9 C2B Pullups
6 Clusters
9 Bar Facing Burpees
12 C2B Pullups
9 Clusters
12 Bar Facing Burpees
15 C2B Pullups
12 Clusters
15…