Monday and Tuesday at 619 2013 | 619

Monday and Tuesday at 619 2013

 

Monday

1. 4 x 10 Toes to Bar Work on your technique and Shoulder Mobility in between sets

2. 2 x 15 Big Ass Box or Tire Jumps 1 Minute Rest Between Sets

3.  Max Unbroken Wall Balls

Strength

Back squat 10,8,6,6,6,6,6  60,65,70,75,80%…. Level 1,2

Rest 2-3 min

Power Development

Hang Power Snatch 5×3 Above the knee

Rest 2 min

Elite Only 3 x Snatch pulls 1+1 rest 15 secs between reps Rest 90 secs between double

<iframe width=”420″ height=”315″ src=”//www.youtube.com/embed/NOkkWFihjvo” frameborder=”0″ allowfullscreen></iframe>

3 Rounds for Time

5 power cleans 205/155 Level 2 185/135 Level 3 155/115

10 front squats

15 burpees

200 m run

X.  15 Strict Pull Ups x 3 Rest 3 to 5 Minutes Between Sets

Y.   500 Meter Row x 2 Rest 3 Minutes between Row

Z.    Indian Club Mobility

Tuesday

1. 2 x 30 Kettlebell Swings 2.0/1.5 Rest 90 Seconds between sets

2.  2 x 15 Handstand Push Ups Rest 90 Seconds between sets

3. 12 min to complete

60 du unbroken

30 sec L-sit

5 bar muscle ups

 

Power Development

5 x 3 Push or Split Jerk

Rest 2 min

WOD

Every Minute on The Minute 20 min

Even 5 Shoulder to Overhead Level 1 155/115 Level 2 135/105 Level 3 115/95

Odd 7 kb swings 2.0/1.5

 

X.  GHD Sit Ups 3×20 Rest 45 Seconds between sets

Y.  3 x 8 Windmills with Kettlebell L/R

Z.  Rolling Ropes Matador and Sideways Roll Skillwork

Comments

comments

Leave a reply

Your email address will not be published.