Tuesday 6, December 2011

Skill:

Bergner warm up

Strength:

Power cleans
3-3-3-3-3

Metcon:

20 min AMRAP
5 power cleans 60/40kg
10 toes to bar
15 wall balls 20/16lb

Monday 5, December 2011

Skill:

Burgner warm up

Strength:

Overhead squats
3-3-3-3-3

Metcon:

400m easy effort
50 kb clean and jerk right 24/16kg
50 kb clean and jerk left 24/16kg

Each arm complete the 50 reps prior to switching arms.

Sunday 4, December 2011

"Michael"

3x
800m run
50 back extensions
50 sit ups

Saturday 3, December 2011

"Nutts"

10 HSPU
15 Deadlifts 125/70kg
25 box jumps 30/24in
50 pull ups
100 wall balls
200 double unders
400m run 20/10kg

Friday 2, December 2011

Skill:
HSPU

Strength:

Front squats
3-3-3-3-3

Metcon:

3x
20 thrusters
20 pull ups
20 box jumps
20 double unders

Thursday 1, December 2011

Metcon first today!!!

Metcon:

Diane
21-15-9
Deadlifts 102.5/70kg
HSPU


Strength:
Bench press
5-5-5-3-2-5

Wednesday 30, November 2011

Skill:

HSPU

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

4-6 rounds
10 clean and jerks 80/60
10 bar push ups
*15 min time limit

Tuesday 29, November 2011

Skill:

HSPU

Strength:

Strict press
5-5-5-3-2-5

Metcon:

15 min AMRAP
10 kettlebell clean and jerks 24/16kg
5 burpees
10 kettlebell swings