29/04/2016

Strength:

1) Power Clean 5×5

2) Pull Ups 5 x Max Reps

Work Capacity:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

Chin Up

Front Squat

40 lb Ball Slam

*If your bodyweight is over 200 lbs use 225 lbs for Front Squat.  If under 200 lbs use 185 lbs.

28/04/2016

Strength:

1) Deadlift: Warm up, then: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

2) Bench press: Warm up, then: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	27/04/2016			27/04/2016
Warm Up	67,5	5		47,0	5
	82,5	5		57,0	5
	97,5	3		69,0	3
65%	102,5	5		74,0	5
65%	102,5	5		74,0	5
65%	102,5	5		74,0	5

WORKOUT 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (70kg)

12 Push-ups

15 Box jumps (24")

26/04/2016

Strength:

3-position power snatch :1  power snatch + 1 hang power snatch (hang height) + 1 power snatch

https://www.youtube.com/watch?time_continue=38&v=c6s4DMv6Mi8

Work Capacity: 5 rounds

40 Calorie Row

30 Box Jumps, 24/20

20 TTB

10 Power Clean, 185/135

25/04/2016

Strength (Deload week):

1) Back squat: Warm up, then: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

2) Push press: Warm up, then:  55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

3) Pull ups: Warm up, then:  55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

	Squat			Press			Pull Ups
	kg	R	A	kg	R	A	kg	R	A
Date	#######			25/04/2016			26/04/2016
Warm Up	55,0	5		34,0	5		13,0	5
	67,5	5		39,0	5		17,0	5
	77,5	3		47,0	3		20,0	3
65%	82,5	5		49,0	5		22,5	5
65%	82,5	5		49,0	5		22,5	5
65%	82,5	5		49,0	5		22,5	5

Work Capacity: “Death by Jackie”: Keep up with the following for as long as possible:

-00:00-09:00: Row 1,000m, 50x thrusters (Barbell), 30x pull ups

-10:00-18:00: Row 750m, 40x thrusters (35#/30#), 25x chest to bar pull ups

-20:00-27:00: Row 500m, 30x thrusters (40#/35#), 20x strict pull ups

-30:00-36:00: Row 250m, 20x thrusters (60#/40#), 15x bar muscle ups

22/04/2016

Strength:

1) Clean: 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Perform touch and go reps and last set is for max reps.)

1) Front squat:75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Clean			Front Squat
	kg	R	A	kg	R	A
Date	19/04/2016			22/04/2016
45%	38,0	5		50,0	5
55%	45,0	5		57,5	5
65%	53,0	3		65,0	3
75%	60,0	5		75,0	5
85%	67,0	3		82,5	3
95%	75,0	1+		90,0	1+

Work Capacity: Complete the following for time:

1 round of:

-115-lb. power cleans, 30 reps

– 15 ring dips

– 15 pull ups strict

Then, 1 rounds of:

-115-lb. power cleans, 20 reps

-12 ring dips

-12 pull ups strict

Then, 1 rounds of:

-115-lb. power cleans, 10 reps

-10 ring dips

-10 pull ups strict

Core: 3 rounds:

-Accumulate 60 seconds of L-sit time on parallettes

-Rest as needed

-10x reverse hypers (Heavy)

-Rest as needed