Basketball Week 5

Monday
A. 1 snatch every 30sec for 10min 65% of 1rm Done @ 125 
B. back squat to a tough triple in 10mins Worked up to 315 for 2 (hard)
C. 30 burpee Pull ups for time 2:30 
Attendance: Benton, Billy Budd, Stanich, G, Taegan, Serena, Jessica, Brianna

TIRED. Couldn't do burpee muscle ups because of 1. ring-worm (wrestling gym is pretty sick nasty right now) and 2. Volleyball courts set up in the south gym. I was very upset. Disco ball one of these workouts. Might do friday's workout at 2:00pm. Tell your friends. Not WOD tomorrow. Sleep in and get ready for the week! 


Tuesday 

Staff Basketball (no fit club)

Wednesday
A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5
B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A
+
90% effort keep track of reps for each set (5 seconds rest between) 
30sec max KBS 1.5/1pd
30sec max DU
30sec max Dyne 
rest 90sec x 5

Thursday: 
3 sets 80% 90% 100% effort:
Dyne 50 Cals 
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU
Rest 4 min between sets

Event Friday: 

40 Back squats – 75/45#
40 Toes to Bar 
30 Front squats – 75/45#
30 Toes to Bar 
20 Overhead squats – 75/45#
20 Toes to Bar 

Rest 15 Minutes 

Establish max load (same weights all movements) 

12 Deadlifts
9 Hang power cleans
6 Shoulder-to-overhead

Saturday: 

AD 20 min @Z1
+
AD 30 sec @85%
AD slow spin 30 sec
x 20
+
AD 10 min Easy col down

A. C&J – build to a max
B. Pendlay row – 5RM
+
3 sets – unbroken:
5 squat clean – 155#
5 front rack lunges per leg
5 FS
5 S2OH
rest walk 3-4 min