25Sep13: Wed (loving the de-load week)

BBG
1) EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.

2) EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.



Conditioning
For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.

08Jan12: Tuesday. NOT sure Why.....

Viewers Choice:   

I'm doing this one:

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 5X500m – rest 1:1 –
Run: 5X400m – rest 1:1

OR you can try this one.....

20 minutes to complete the following...

For time:

"Fran"

21-15-9 of:

Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post "Fran" time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between "Fran" and the 1 Mile Run.

07Nov12: Wednesday. Run Day

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

a)   15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

b)    15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

c)   15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.