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2015 May

Clean it UP

http://misfitathletics.com/improveyourcleanjerk_mft515/

Great write up on how to improve your clean and jerk.  Take a minute for a great read.

Part A: Take 12 min to find a heavy w/ the following

1 Hang Clean + 1 jerk

***Rest 3 min

Part B:

Every 30 seconds for 6 min

1 hang clean + 2 jerks @ 75-80% of above

***Rest 3 min

Part c:

AMRAP 4 min of wall balls

You will feel that one the next day

WOD

5 Rounds

400 Meter Run

24 Jumping Lunges

12 Strict Push Ups

CD

EMOM for 5 min

6 pistols

More Burpees

daily water chart

Its getting hot so make sure you are drinking enough water through out the day.  Here is a good chart you can go by.

daily water chart

 

WOD

A) 50 bar facing burpees for time

then immediately

AMRAP 6 min

3 over the bar burpees 1 Power Snatch 135/95

3 over the bar & 2 Power Snatch

& continue to add a snatch every round

 

Fall Classic Throw back

Gymnsastics

3 attempts max distance HS walk

WOD

21-15-9

Deadlifts 225/135

Box jumps

 

1/2 Cindy+Some

tribute

 

Strength

Back Squat

Work up to previous 1RM once there ME at that weight

 

WOD

5 C2B pull ups

10 Defecit push ups

15 goblet squats  53/35

a little throw back….Linz and I doing Cindy in 09…..ohhhh my

tribute

Jump For Air

Strength

Deadlift

5×60%

5×65%

5×70%

21-15-9

air squats

Hr push ups

<3min rest>

15-12-9

Jumping squats

plate push ups

<3min rest>

9-7-12

Back Squat 135/95

HSPU

 

 

 

Climbing the Mountain

Strength

5×60%

5×65%

5×70%

WOD

1- 5 strict PU

2-30 mountain climbers

3-45 sec plank hold

 

Light Presses

Gymnastics

Slow 6 min AMRAP

10 shoulder touches

3 wall walks

WOD

100 Double Unders

80 Push Press (45/33)

60 Walking lunges

40 V-ups

20 C2B

FT

Bad case of the Mondays

Strength

Back Squats

5×60%

5×65%

5×70%

WOD

Teams of 2

AMRAP 7 min.

ME front squats 135/95

*one teammate runs 100 meter while other is on barbell, switch when run is complete

<Rest 3 min> 150 calorie row divided how you like

 


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