(910) 612-2203

blog.6.15.3

A. Five sets of:

Front Squat x 6 reps @ 2011

Rest 45 seconds

L-Seated Dumbbell Press x 8 reps @ 2011

Rest 45 seconds

B. Five rounds for time of:

6 Strict Pull-Ups

8 Burpees

12 Wall Ball Shots

A. Front Squat

Set 1: 5 reps @65%

Set 2: 4 reps @75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest 2 minutes between sets

B. Five rounds for time of:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)

A. In 10-15 minutes build to today’s heavy Clean & Jerk

B. Complete as many reps as possible in 15 minutes of:

10 Squat Clean & Jerks (135/85 lbs)

15 Burpees Over Bar

8 Squat Clean & Jerks (185/115 lbs)

15 Burpees Over Bar

6 Squat Clean & Jerks (225/145 lbs)

15 Burpees Over Bar

4 Squat Clean & Jerks (275/175 lbs)

15 Burpees Over Bar

2 Squat Clean & Jerks (305/200 lbs)

15 Burpees Over Bar

Max Squat Clean & Jerks (315/205 lbs)

C. Three sets of:

JM Press x 6 reps

Rest 2-3 minutes

D. Three sets of:

Dumbbell Tate Presses x 12 reps

Rest 45 seconds

Tempo Push-Ups @ 1111 x Max Reps

Rest 45 seconds

Banded Pull-Downs x 50 reps

Rest 45 seconds

Optional Additional Conditioning Session

Ten minutes of Assault Bike @ 50-55/60-65 rpm

100 meter recovery walk

Ten minutes of Assault Bike @ 55-60/65-70 rpm

100 meter recovery walk

Ten minutes of Assault Bike @ 50-55/60-65 rpm