4 rounds

100 ft over head lunge w/ 45# plate
30 box jumps @ 24 in
20 wall balls w/ 20# ball @ 10 ft
10 HSPU

Sprint 50m, jog 150m, Sprint 50m, jog 150m, 20x double under, 20x4-count flutter kicks, plank: 1min
…repeat this until you have run a total of 1.5 miles for time.
Time:39:26

A. Clean off blocks - build to a max in 10 min - mid thigh
SCORE: 245
B. FS @ 30X1; build to a 2RM in max 5 attempts
SCORE: 335
+
4 rds for time:
35 wall balls
20 COVP chin ups
SCORE: 10:35

Notes:
- get the CNS primed for some explosive work
- be tight on the tempo for the FS 2RM
- Regionals 2010 workout for circuit

Warm up
Bike, then 2x
10 good mornings
10 PVC throughs
10 air squats
30ft bear crawl (growl included)
30ft long jumps

Strength
1rep max shoulder press. 45x5, 50x5, 55x3, 65x1, 70x1, failed at 75
With 5 sets of Max effort pull ups (purple band)

Conditioning
400m run
21 power cleans @ 95lbs MOD 75lbs
21 ring dips MOD green band
400m run
15 power cleans
15 ring dips
400m run
9 power cleans
9 ring dips
400m run

Time cap 20 mins

Time 18:46!

100m Sprint [16s]
Rest 1 minute
200m Sprint [33s]
Rest 2 minutes
300m Sprint [43s]
Rest 3 Minutes
400m Sprint [1:19]
Rest 4 minutes
400m Sprint [1:46]
Rest 3 minutes
300m Sprint [1:08]
Rest 2 minutes
200m Sprint [45s]
Rest 1 minute
100m Sprint [21s]

Tweaked my leg about a quarter through the first 400m. It was my left leg, in the lower part of the upper half of my leg. It is in the inside. I think it is where the hamstring attaches to the back of the knee. Went pretty slow for the rest of the sprints.

The Bear Complex

No time component, goal is max load by last round. Movements can be combined ( ie, full clean to thruster) etc. Can also split jerk, push jerk as long as movements are completed….full hip extension, full extension of the press etc. Take rest as needed between rounds. No dropping of the bar even to reset the hands.

5 rounds of 7 sets of the following movements:

Power clean
Front squat
Push press
Back squat
Push press

Movements may be combined. Ex. Start with squat clean, and go straight up with barbell overhead(performing a thruster). This combination would take you through the first 3 of 5 movements.

55-60-65-67(used 1#plates)-stop
Hot, hot, hot. felt weak after 3rd round.

6x4 Bench Press at

70
75
80%

205
225
245 - little heavy

FGB Style

4 minutes on, 1 minute off of:

Push Press @ 75
Deadlift 135
Box Jump 24
Pull Ups

98-80-77

A. Power Snatch - 1.1.1; high paused hang, just below knee cap, floor; rest 2 min x 5
SCORE: 135, 135, 135, 155, 155
B. PC TnG Cluster - 3.3.3 x 3; rest 2 min
SCORE: 185, 195, 205
C. 100 TGU for time - 1.5 pd/1pd
SCORE: TBD

Notes:
- work on hip speed for PS, not load
- 10 sec b/t clusters for PC, try to increase load per set
- if you fail on PC TnG sets, terminate set and start over after 2 min, do not count that set
- work on pace and rhythm for TGU - bench mark test
- record loads and time

KBS Run Thrusters

Strength
Overhead Squat
5 sets of 2 @ As Heavy As Possible (45)

Conditioning
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (15)