April Week 2

Monday

A.

Five sets of:

Deadlift x 6 reps

Rest 2-3 minutes Built up to 325 

B.

“Christine”

Three rounds for time of:

Row 500 Meters

12 72 lb Russian KB Swings 

21 Box Jumps (20″)  Done 

Did this workout after school. It was pretty fun. Its nice to have good bars and good plates. Boom 

Tuesday (Map) 

Attendance: Benton, Stanich, G, Billy Budd, Taegan, Brittany, Jessica

8 Sets

:30 AirDyne / Run

:30 Active Recovery

:30 Burpee

:30 Recovery

:30 Double Unders

:30 Recovery

:30 Pushups

Done. probably averaged 9 burpees and 30 double unders. Switched to situps about half way though because the pushup burpee combo was too much. Listened to Magic all workout... it was Magical! 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Shoulder hurt. Didn't do this one

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Worked up to 235

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed Worked up to 205 

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec. 

1b) 4XME C2B Pullups (do not rip) – rest 90 sec. Done. Did between 4 and 8 pullups for all sets. our pullup bar sucks. 

Conditioning

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

Done

Decent workout today. I really liked the cleans from the blocks. I need to work on keeping my chest down when I am jerking. I can feel my back arch at the top. My shoulder hurts from basketball a few weeks ago so I decided to not risk it and avoided the snatches. Tomorrow looks fun? 

Thursday:

1) 10:00 to establish a 1RM Power Snatch

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Strength/Skill

3a) 4X1:00 ME HS Walk – rest 60 sec.

3b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.

Conditioning

150 Burpees for time.

Saturday

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

3) 5X3 Front Squats – work to a 3rm, rest as needed

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.