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Wednesday, May 1st, 2013

Strength: a)Intro:Snatch w/pause at knee b)Doubles: 10-15min -Pause Sn + Hang Snatch WoD:8min 10 H2H KBell Swings 10 V-Ups(3sec negative) 5 Shoulder Press

Monday January 7, 2012

Strength a)3RM Press; 2xmax reps at 85% of 3RM (Push Press last 2-3) b)1xmax D.H. Pull-Ups; 1xmax D.H. Chins or Use rings for both max sets if applicable WOD 10 Min: 5 C2B Pull-Ups 10 Swings

Monday, December 17th, 2012

Strength: A)Press: 5RM -4 to 5 sets B)2xMax @ 85% of 5RM C)2xMax Dead Hang Pull-Ups -proper grip & scap pos. WoD: 6 Rds 7 Rack Thrusters

Monday December 10, 2012

STRENGTH A)Press 4×10-12 (more than last week) B)1xmax DH Pull-Ups; 1xmax Chin-Ups WOD 5 Rounds: 10 Pull-Ups 5 Burpee Ball Slams Finish w/500m Row Sprint