Olympic Weightlifting:
Clean: Find 1RM (#)
Strength:
Front Squat: Find 3RM (#)
Jerk: Find 1RM (#)
Push Press: Find 3RM (#)
Friday: 140801 (8-5)
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Clean
Friday: 140725 (7-5)
Olympic Weightlifting:
Clean: 50%x1x4-8 (#)
Clean High Pull: 50%x1x4-8 (#)
Strength:
Front Squat: 50%x1x4-8 (#)
Jerk: 50%x1x4-8 (#)
Push Press: 50%x1x4-8 (#)
Conditioning:
3 Mile Slow Run.
Post time to comments:
Friday: 140718 (6-5)
Olympic Weightlifting:
Clean: 95%x1x3-5 (#)
Clean High Pull: 95%x1x3-5 (#)
Strength:
Front Squat: 95%x2x1-3 (#)
Jerk: 95%x1x3-5 (#)
Push Press: 95%x2x1-3 (#)
Conditioning:
3 Mile Slow Run.
Post time to comments:
Friday: 140711 (5-5)
Olympic Weightlifting:
Clean: 90%x1x3-5 (#)
Clean High Pull: 90%x1x3-5 (#)
Strength:
Front Squat: 90%x2x1-3 (#)
Jerk: 90%x1x3-5 (#)
Push Press: 90%x2x1-3 (#)
Conditioning:
3 Mile Slow Run.
Post time to comments:
Friday: 140704 (4-5)
Olympic Weightlifting:
Clean: 85%x2x5-10 (#)
Clean High Pull: 85%x2x5-10 (#)
Strength:
Front Squat: 85%x4x3-5 (#)
Jerk: 85%x2x5-10 (#)
Push Press: 85%x4x3-5 (#)
Friday: 140627 (3-5)
Olympic Weightlifting:
Clean: 80%x2x5-10 (#)
Clean High Pull: 80%x2x5-10 (#)
Strength:
Front Squat: 80%x4x3-5 (#)
Jerk: 80%x2x5-10 (#)
Push Press: 80%x4x3-5 (#)
Conditioning:
3 Mile Slow Run.
Post time to comments:
Friday: 140620 (2-5)
Olympic Weightlifting:
Clean: 75%x3x4-8 (#)
Clean High Pull: 75%x3x4-8 (#)
Strength:
Front Squat: 70%x6x2-4 (#)
Jerk: 75%x3x4-8 (#)
Push Press: 70%x6x2-4 (#)
Conditioning:
3 Mile Slow Run.
Post time to comments:
Friday: 140613 (1-5)
Olympic Weightlifting:
Clean: 70%x3x4-8 (#)
Clean High Pull: 70%x3x4-8 (#)
Strength:
Front Squat: 70%x6x2-4 (#)
Jerk: 70%x3x4-8 (#)
Push Press: 70%x6x2-4 (#)
Conditioning:
3 Mile Slow Run.
Post time to comments:
Friday: 130405 (3-8)
WEEK 3: Day: 8
Olympic Weightlifting:
Cleans: 5×2 @ 65% of 1RM (#)
Skill Practice:
Pick something you are weak at.
Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).
MetCon:
3 RFT:
1 minute Box Jumps 24/20″
1 minute Burpees
1 minute Double Unders
1 minute Strike Combo (Jab, Cross, Hook, Cross = 1 rep)
1 minute Rest
Post total number of reps to comments:
Assistance:
Biceps Exercise: 2-3×5-20 (#)
Thursday: 130328 (2-8)
WEEK 2: Day: 8
Olympic Weightlifting:
Cleans: 6×2 @ 60% of 1RM (#)
Skill Practice:
Pick something you are weak at.
MetCon:
For time:
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
25 Hovers
25 V-Ups
25 Bicycles
25 Burpees
Post time to comments:
Assistance:
Biceps Exercise: 2-3×5-20 (#)
