FRIDAY (29 APR 17)

STRENGTH


Push Jerk
65%/5
75%/4
80%/2


Jerk for Rack
85%/2
(90%/2)x2
(95%/)x3




WOD


30-20-10
Kettlebell Swing (70/53)
Burpee Box Jump Over (24/20)
Row (Calories)

THURSDAY (27 APR 17)

1. Barbell Conditioning
For Time:
10 Snatches (155/135)
10 Thrusters (155/135)
10 Clean & Jerks (155/135)

2. Rowing Conditioning
3RFT:
20 Cal Row
15 Ring Dips
10 DB Snatch (85/50)

3. Bike Conditioning 
EMOMx20:
Odd:  18/15 Cal Bike
Even: Rest

WEDNESDAY (26 APR 17)

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
Sled Push (2x45 / 2 x 25)...each 30m is a lap.




EMOM: 10 Min

Odd: 10 x Ches to Bar Pull-ups
Even: 10 x Pistols...6 each leg

TUESDAY (25 APR 17)

STRENGTH

DEADLIFTs

Snatch DL (% of 1RM Snatch)
100%/6
115%/6

Clean DL (% of 1RM Clean)
100%/6
115%/6

DL (% of 1RM DL)
85%/6
90%/6


WOD

3 Rounds for Time:
5 x Strict Pull-ups
25 x GHD

10 Min Rest

5 Rounds for Time:
50 x Double Unders
25 x Toes to Bar

MONDAY (24 APR 17)

STRENGTH

Bench Press
10 reps (2 sets)
8   reps (2 ets)
5   reps (1 set)


Press
8 Reps x 5


WOD

5 Rounds for Time (In Hayes Gym)

10 x Muscle-ups
3 x Rope Climbs (16')..set off on shelf after 3rd one.
3 x Laps

4 Min Rest