Wednesday February 21st, 2018

Power Endurance

30 min

“Kettle Bell Deck of Cards” with a partner (flip card but both partners do everything. Each person doing an entire deck)

1.5/1pd

  Black Joker – 400m farmers carry

  Red Joker – 1km row as a team, other partner holds two KB in front rack

  Hearts – KB swings

  Diamond – goblet squat

  Club – KB snatch

  Spade – head chopper (KB thruster)

 

SUPPLEMENTAL

Structural:

– 3 rounds:

            10 kneeling KB press (knees at 90 deg hips fully extended)

            30 sit ups

Tuesday February 20th, 2018

Lower Body Power

Starting @ 135/75

Min 0-5

Every 30 sec

Preform 1 Power clean, add 10lbs each 30 sec

Min 5-10

Every 1:00

1 Power clean, add 10lbs per

Min 10-15

Attempt 1 RM

+

EMOMx 5

1 Deadlift

1 HPC

1 Front Squat

@80-85%

 

+

Supplemental

Breather

Grace

30 Clean and Jerk 135/95

 

Extra Credit

3 blocks

1-5

T2B

Thursday February 15th, 2018

Lower Body Strength

Deadlift

Build to a heavy Deadlift in 15min

+

Go every 3 min X6

1 Deadlift @ 90%+

+

Supplemental

Breather

1:00

Max meter Row

Rest 1:00

1-10

Thruster Breathing ladder

 

Notes:

Reps must be UB for thruster ladder. All breathing to be done through the nose.