Category: Uncategorized

Strength. Week 7.
A1. Deadlift.
A2. Strict Ring Dip.

Conditioning.
12min omem.
1. 15/12 Cal row.
2. 5 Brp + 5 DL.
3. 10 Alt DBS + 5 BBJO

Oly.
16min. E2M.
1 LHC + 1 SJ

Conditioning.
9-7-5-3
HC
BMU

Conditioning.
3x7min/3min Rest.

A.
12 BJ.
9 WB.
6 T2B.

B.
200m Run.
50 DU.

C.
12/9 AAB cal.
9 DB PC.
6 DB PP.

Strength. Week 7.
A1. Back squat.
A2. WTD Strict Ring dip.

Conditioning.
8min Amrap.
8 HRPU.
12 FRRL.
8 CTB.
12 FRRL.

Skill.
Shspu progressions.

Conditioning.
2x6min/3min Rest.

A.
250m/200m row
5 Brp over DB
10 DB PC

B.
500m AAB
10 SU
15 WB

Oly.
12min. E90sec
2 Mid thigh Clean + 1 SJ.

Conditioning.
5rft.
5 PC
10 BJ

Strength. Deload.
A1. Deadlift.
A2. DB Z press.

Conditioning.
12min in Pairs (You go, I go).
30 DU
15 PP
10 T2B.

Conditioning. Retest. Compare to 12/6/18
30min Amrap.
800m run.
20 Alt DB SN
20 Brp
20 Alt BWL

Strength. Deload.
A1. Back squat.
A2. Supinated grip pull up.

Conditioning.
‘Fran’. Compare to 22/12/17

Oly.
12min E90sec 2 Hi hang snatch.

Conditioning.
30 PS
Then
3rds
10 Brp
10 CTB
Then
30 OHS