050817

Using 90 of 1RM for each, complete the following:

• Deadlift
• 5 reps @ 55% – 185#
• 5 reps @ 65% – 225#
• 5 reps @ 75% – 245#
• 7 reps @ 65% – 225#
• Shoulder Press
• 5 reps @ 55% – 65#
• 5 reps @ 65% – 75#
• 5 reps @ 75% – 85#
• 7 reps @ 65% – 75#

1000M Row – 3:38

061615

Back Squat

5 x 5 @ 175#

Metcon

1000M Row followed by

3X of

5 GI Jane’s
10 Push Press @ 75#

100720 – Jerk & MetCon

Behind the Neck Jerk up to 215lbs.

1000M Row / 20 Box Jumps (24″) / 10 Burpees / 750M Row / 15 Box Jumps / 15 Burpees / 500M Row / 10 Box Jumps / 20 Burpees

Time = 14:54

100604 – MetCon

10 KB Swings (53lbs.) / 20 OHS (65lbs.) / 30 Snatches (65lbs.) / 1000M Row / 30 Snatches / 20 OHS / 10 KB Swing

Time = 15:52

100508 – Olympic Lifting

Snatch 115lbs. x 8 (± 75% of 1RM)

Clean and Jerk 135lbs. x 8 (± 75% of 1RM)

1000M Row / 10 Wall Ball (20lbs.) / 750M Row / 20 Wall Ball / 500M Row / 30 Wall Ball

Time = 12:37

Shoulders are tired.

100317 – MetCon

800 M Run / 3:00 Min Rest / 1000 M Row / 3:00 Min Rest / 800 M Run / 3:00 Min Rest / 1000 M Row

3:25 / 3:46 / 3:30 / 3:49