Friday 191214

Posted on December 19, 2014 by mick.

Spehar
For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed



Thursday 181214

Posted on December 18, 2014 by mick.

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Post results to comments



Wednesday 171214

Posted on December 17, 2014 by mick.

In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post reps for each set to comments.



Tuesday 161214

Posted on December 16, 2014 by mick.

Rest Day

Mobility

Skill – Rope Climb

Catch up Day



Monday 151214

Posted on December 15, 2014 by mick.

For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps
These are one-arm squat snatches, alternating arms

Post results to comments



Sunday 141214

Posted on December 14, 2014 by mick.

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
95-lb. back squats, 20 reps
30 double-unders

Post results to comments



Saturday 131214

Posted on December 13, 2014 by mick.

Split jerk

5-5-5-5-5 reps

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6 and 7am in CFX
9am and 4pm in Park



Friday 121214

Posted on December 12, 2014 by mick.

Rest Day

Mobility

Skill – Muscle ups

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Thursday 111214

Posted on December 11, 2014 by mick.

For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

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Wednesday 101214

Posted on December 10, 2014 by mick.

Weighted pull-ups
5-5-5-5-5-5-5-5-5-5 reps

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