Yearly Archives: 2013

Squat Clean :

2×3 @ 60%,
3 @ 65%,
3 @ 70%,
3 @ 75%

Then:

Clean Pull :

2×3 @ 85%
2×3 @ 90%

Then:

Complete as many rounds as possible in 12 mins of:

5 Squat Cleans, 155/115 lbs
10 Burpees

Back Squat (High Bar)

2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%

Then:

5 rounds for time of:

40 Double Unders
20 Wall Balls, 20/16 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg

Power Snatch :
3 @ 60%, 3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%

Then:

Snatch Pull :
3 @ 85%, 3 @ 85%, 3 @ 90%, 3 @ 90%

Then:

5 rounds for time of:
5 Power Snatches, 115/75 lbs
10 Chest-to-bar Pull-ups

Back Squat (High Bar)

2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%

Then:

21-15-9

Overhead Squat, 95/65 lbs
Box Jump (24 In.), 24/20 in

Front Squat 1×5 at 65% 1RM Front Squat 1×4 at 70% 1RM Front Squat 1×4 at 75% 1RM Front Squat 1×3 at 80% 1RM

Then:

Shoulder Press 5×5
find heaviest weight possible for 5 reps.

Then:

Annie

50-40-30-20-10 reps, for time of:

Double Under
Sit-up (abmat)

Power Cleans, Front Squats, Squat Cleans and Split Jerks
7 sets to be performed as complex in the following rep scheme at 85% of Clean and Jerk
3, 3, 1, 1

Then:

As many reps as possible in 7 mins of:

Squat Clean & Jerk, 115/75 lbs