A) close grip bench press: build to a 1RM
75#
B) weighted/strict/assisted dips: 5, 5, 5; rest 2 min
+20 assisted machine failure at 5, 5, 3.
+
EMOM for 10 min:
10 wall balls

Warm up and agility work, then...

Establish a Heavy 15 Rep Clean & Jerk
*Must be touch and go
65# - 85# - 95# - 105# - 115# (8 reps/10 reps)

Tabata - sit-ups = 10

1 mile run - 7:54

9 - 7- 5 reps of:

Chest to bar pull-ups
Snatch to OH Squat (115lbs)

"Amanda"

9-7-5
Muscle-ups
Snatches (squat)

MU - 18-14-10 pull up/box dip

Worked on squat snatch form
pretty good progress

1.7 loop

form work
needs help

A) 1x5 deadlift = 105lbs

B) 4 RFT:
200m row
12 DB Walking Lunges
12 Box Jumps

Then…
10-9-8-7-6-5-4-3-2-1
Hollow Body Rock
Russian Twist
Ab Thrusts

Strength- Max Effort Back Squat
1) Back Squat- 5.5. 3.3. 1.1.1.
5 Rep @ 135
3 Rep @ 145
1 Rep @ 160, 170, 175

2) Prowler Sprints- 4x80m (160/110) + 10 Burpees

27'

A
2 C&J
3 Fr Squat
4 Hang Squat Cleans
Bear Crawl

B
15 Wall Balls
10 WB Lunges
5 Burpees

SATURDAY, MAY 3 2014

Baseline: Pre-SOP and box breathing, then ROM drills. 10 minutes of turkish get ups. 26#2 rounds -> 18# 4 rounds, 4 right sided reps

Work Capacity: “Ryan”. Complete 5 rounds for time of:

7x muscle up sub (2 ring row -> transition -> 2x ring dip)
21x burpee (12in touch from back reach)
time: 3 rounds - 19:58