3-201 sched

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5-3-16

STRENGTH – Snatch
15 min EMOM Hang Snatch above the knee
(0-4 2 reps/5-9 1 rep/10-14 1 rep)
increase load every 5 min

CONDITIONING
(4x)
50 Double Unders
25 Push-up
10 Deadlift (225#/155#)

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5-2-16

STRENGTH – Back Squat
1×5 – medium
1×5 – heavier
2×5 – heaviest

CONDITIONING
4x
200m sled pull (45#/25#)
9 Burpee pullups
13 KB Swing (53#/35#)

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4-29-16 – Angie

“Angie”
(2x)
50 Pull-up
50 Push-up
50 Sit-up
50 Squat

This workout WILL BE scaled based on the type of pull-up that you do.

Pull ups in the band: (4x) 25 Pull-up, 25 Push-up, 25 Sit-up, 25 Squat

Jumping Pull-up’s: (10x) 10 Pull-up, 10 Push-up, 10 Sit-up, 10 Squat

Compare your previous time HERE

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4-28-16

STRENGTH – Snatch
15 min EMOM High Hang Snatch (for load)
(0-4 min 2 reps / 5-9 min 1 rep / 10-14 min 1 rep)
increase load every 5 min

CONDITIONING
12 min AMRAP
7 OHS (95#/65#)
200m run

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4-27-16

ACCESSORY WORK
(2x)
1 min Plank (45#/25#)
30 sec rest
1 min Hollow Rock
30 sec rest 3
0 sec side plank right
30 sec side plank left
30 sec rest

CONDITIONING
(5x)
30 Double Unders (3:1)
21 Wallball
12 Toe to Bar

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4-26-16

STRENGTH – Clean and Jerk
12 min EMOM
1 Squat Clean
1 Push Press
1 Split Jerk

CONDITIONING
1000m row
50 Box Jump (24/20)
40 KB Swing (53/35)
30 Box Jump
20 KB Swing
10 Box Jump

COACHES CHALLENGE
Heavy and Tall

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4-25-16

STRENGTH – FRONT SQUAT
3×3 – 3 count coming down and then quick up
All 3 sets at the same heavyish load (80-85%)

CONDITIONING
20 Pull-ups to start and finish
10, 8, 6, 4, 2
Powerclean (135#/95#)
Bar Facing Burpees

COACHES CHALLENGE
Increase load on the clean 155# / 115#

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