Wednesday 8.16.17

GPP/FOUNDATIONS
A. This should take a total of 18 minutes: 
Every 2 minutes for for 6 minutes (3 sets):
3 Clean Pull + 3 Power Clean + 3 Front Squat + 3 Push Jerk @ 55-60% 1RM C&J
Immediately into, every 2 minutes for 6 minutes (3 sets):
2 clean pulls + 2 power cleans + 2 front squats + 2 push jerk @ 65-70%
Immediately into, every 2 minutes for 6 minutes (3 sets)
1 clean pull + 1 power clean + 1 front squat + 1 push jerk @ 75-80%
B. 6 minute AMRAP:
3 Power Clean @ 60%
3 Front Squat
3 Push Jerk

 

Tuesday 8.15.17

GPP
5 sets of:
8-10 Bulgarian Split Squats (each) @ 21X1
Rest 30-60sec
1min Face Down GHD Straight Body Hold
Rest 30-60sec
Max Effort SHSPU (for 1st set only)
Rest 2-3min

FOUNDATIONS
5 sets of:
8-10 Split Squats (each) @ 21X1
Rest 30-60sec
1min Plank Hold (elbows)
Rest 30-60sec
Max Effort Box HSPU or L-seated DB press

ENDURANCE
A. 6 rounds for time:
50 double unders
20 KBS (53/35#)
10 Goblet Squat (53/35)
B. Endurance Loop Dball Carry (100/70) - Bear Hug