Friday 012811

Jerk Training

1. Split Jerk

Team Metcon

1 Person completes a full round at a time

8 Push press

8 Goodmornings

8 Bent over row

Work to heaviest load possible in as many sets as needed. Start light.

Thursday 012711

Clean Training

1. Full Clean (i.e. from floor with full squat)

Metcon

Work up to heaviest load in 5 sets

1 set is:

1 DB pushup-row right

1 DB pushup-row left

1 DB Squat clean thruster

Repeat sequence 5 times

Rest 1 minute between sets

Wednesday 012611

Rest day

Encouraged activities:

Walking (long)

Stretching

Soft tissue work (i.e. foam roller, lacrosse ball, etc.)

Napping

Tuesday 012511

Pullup and Unilateral Lower body

1. Kipping Pullups (with band if needed)

2. DB Walking Lunge

Team Metcon

4 rounds for time of:

10 Back Squat, 135/95

10 Dips

10 V-ups

Monday 012411

Snatch Training

1. Full Snatch, i.e. from floor with OH squat

Metcon

For time:

20-15-10-5

Thrusters, 75/55

Deadlift high-pull, 75/55

Short sprint

Friday 012111

Jerk Training

1. Split Jerk

2. Front Rack Split Squats

Team Metcon

1 person at a time must complete an entire round of

3 DB cleans

6 Pushups

9 Box jumps

The goal is as many rounds as possible as a team in 15 minutes

Thursday 012011

Clean Training

1. Power clean

2. Clean deadlift

Metcon

3 rounds for max reps

1 minute of double/single unders

1 minute of ladder climb

1 minute of KB snatch

1 minute of rest