Archives for 4 May,2015

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May 04 to May 10

Mike and Shy MU

 

 

 

 

 

 

 

Monday 05/04/2015

A.
Performance
Every minute on the minute for 8 minutes
Snatch 1.1 (70%-80%)

Fitness
Every Minute on the minute for 8 minutes
Odd – 6 alternating Dumbbell Snatch
Even – 10 Split Jumps

B.
Push press – In 8 minutes build to a 4 RM

C.
Performance
6 minutes AMRAP
7 Burpees
7 KB swing (35/53)

Rest 6 minutes

6 minutes AMRAP
3 Hang Power Cleans (65/115)
6 Ring Dips
9 Box Jump (20/24”)

Fitness
7 minutes AMRAP
7 KB Swings (26/35)
7 Box Jumps (16/20”)
7 Burpess

 

Tuesday 05/05/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Performance
For time:
150 Double Unders
40 Pull Ups
50 Wall Balls
60 Calorie Row

Fitness
For time:
150 Skips
20 Ring Rows
30 Wall Balls
40 Calorie Row

C.
4 sets
60sec Plank
10 V-Ups
rest as needed

 

Wednesday 05/06/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

 

Thursday 05/07/15

A.
Performance
5 sets
3 Front squat @20X1
rest 120sec-180sec
All sets at 85%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 75%

B.
Performance
5 sets
Every 90 seconds – 2 Touch & Go Power Clean
(start at 55/95, add 10lbs per set)

Fitness
Every minute on the minute for 5 minutes
2 High Box Jumps (step down)

C.
Performance
2 sets
for time:
300m Row
10 Thruster (65/95)
10 KB Swing (35/53)
rest walk 180sec

Fitness
10 sets
Row 30 seconds
rest 30 seconds

 

Friday 05/08/15

A. 10 minutes – Bar Muscle technique and progression

B.
Performance
Every minute on the minute for 14 minutes
Odd – 3 Power Snatch (75/105)
Even- 3 High Box Jumps (step down)

Fitness
Every minute on the minute for 10 minutes
Odd – 5 Dumbbell Step Ups (ea)
Even – 3 Chin Up Negatives (jump to top position and 3 second descent)

C.
8 sets
Tabata Sit Ups (20sec On/10sec Off)

rest 60sec

8 sets
Tabata Medball Russian Twists (20sec On/10sec Off)

 

Saturday 05/09/15

A.
3 sets
Row 1k
rest 1:1
Run 800m
rest 1:1

B.
10 minutes – Mobility & Stretching

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