Wednesday, December 26th, 2012

MAP Sessions: 7 Minutes on/7 Minutes off x 4 sets 7 Minutes of the following: Row 400 Meters 7 Burpees to 6 inch target above Rest 7:00 minutes 7 Minutes of the following: 20 Double Unders 7 Chin Ups 20 Walking Lunges(10 each/side) Rest 7:00...

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Monday, December 24th, 2012

Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up(no more than 5 sets) A. Snatch(Mid Thigh) off blocks or plates, 1.1.1.1 x 4 sets, rest 2 minutes between sets. B. Clean and Jerk, work to a heavy set of 2, follow the rep scheme of...

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Friday, December 21st, 2012

Jerk Intense + Clean Battery + Deadlift/Handstand Push Up Moderate A. Split Jerk, 2 reps every 60 seconds x 10 minutes, choose a weight that is heavier than 70% of your best, but lower than last weeks attempt by 10 lbs. B. Every two minutes, for...

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Wednesday, December 19th, 2012

MAP Sessions: 6 minutes on/6 minutes off x 4 sets 6 Minutes of the following @ 80% of: 7 Power Cleans @ 115 lbs/75 LBS 20 Double Unders 10 Cals on Rower Rest 6:00 minutes 6 Minutes of the following @ 80% of: 7 Toes to Bar Run 100 Meters 10...

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Tuesday, December 18th, 2012

Lactate Repeatability Tester + Zone 1 Work A. For Time of the following movements: 25 Cals on Airdyne 20 Kettebell Swings @ 55/35 lbs 25 Cals on Airdyne + Rest 15 Minutes + 25 Cals on Airdyne 20 Kettlebell Swings @ 55/35 lbs 25 Cals on Airdyne B...

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Monday, December 17th, 2012

Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No More than 5 sets) A. High Hang Snatch @ 85% of previous best(December 3rd, 2012), 3 reps on the minute x 10 minutes. You may drop the barbell, but must finish repetitions...

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