Monday

So for those of you who check this every so often you will begin to notice a change and a little more intense version of training......the workouts will be more thought out and in collaboration with Gil who took 15th in our regional out of 3000+.....the goal will be the same which is elite fitness but the fittest in BC :) are going to hold ourselves a little more responsible...We encourage your thoughts and comments and are always striving to achieve the highest level of fitness possible..so anyways here goes:

100112
Strength
Front squat 5 sets of 1
Build to a tough double hang squat clean (not touch and go)

Conditioning
For Time:
30 wall balls
21 pull ups
30 wall balls
15 pull ups
30 wall balls
9 pull ps
30 wall balls

Rest 8 min....
Max effort pull ups

3 sets max effort hspu
2 min rest between each set

Saturday

Breakfast
13 Minutes AMRAP
1 Wall Ball
2 Pull Ups
3 Wall Balls
4 Pull Ups
5 Wall Balls
6 Pull Ups
.....Continue the Pattern till Time Expires

Lunch
Power Snatch 65%x3, 70% 3 sets of 2, 75% x3
Power Clean 65% x3, 70% 3 sets of 2, 75% x3
Power Jerk 65% x3, 70% 3 sets of 2, 75% x3
Snatch High Pull 75% of snatch 5 sets of 3

Dinner
for time:
run 400m
25KBS 2pd/1.5pd
run 400m
5 Rope ascents
run 400m
25 burpees

Friday

BICYCLE RACES ARE COMING THIS WAY

092812
Strength:
Back Squat 83% 5 sets of 5
Hang Clean 70 % 3 sets of 5
Halting Clean Dead 85% 3 sets of 3
SLDL 65% of back squat x5, 70% 5 sets of 3

Conditioning
14 min practice on rope climbs

Thursday

Ran a mile, did 600 reps, ran a mile, no big deal

092712

Strength:
 Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)

Push Press - 75% x 5, 80% x 5 x 2, 85% x 5

Jerk Dip Squat - 85% (of jerk) x 5 x 3

Conditioning
20 Min Airdyne
1 min on 1 min off
The goal for men is 30 cals each min and the goal for women is 20 cals each min for a total of 300 and 200 respectively

Wednesday

Forward Rolls!

092612
Strength
 Back Squat - 73% x 10 sets of 3 (up wt on last set if you can - no failed reps)

Hang Snatch 75% 3 sets of 3

Halting Snatch Deadlift (hip) - 85% x 3 sets of  3

Overhead Squat - 70% x 3 sets of  5 (up wt on last 2 sets if you feel good)

Conditioning

T.B.A.

It s gonna be fun :) see you at 8

Tuesday

I had some great pictures of forward rolls, but my phone is being dumb, so this will have to suffice today.

092512

Strength:
Rest Day

Conditioning
17 Min AMRAP
With a partner, while one person runs a 400, the other does the following AMRAP
4 HSPU
4 Muscle Ups
10 Wall Balls
As soon as the runner gets back, he/she continues where their partner got to

Monday

092412

Strength
Back squat 85% 3 sets of 8
Snatch 75% 3 sets of 3, 80% 2 sets of 2
Clean and jerk 75% 3 sets of 2, 80% 2 sets of 2
Snatch high pull 70% x3, 75% 3 sets of 2

Conditioning
Seven rounds
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps