6.1.2015

PART 1:

Every Minute on the Minute for 12 Min

MIN 1 – Wall Walks x 2 Reps with 5 sec Pause
MIN 2 – Overhead Squat* or Front Squat x 8-10 reps
MIN 3 – Strict KTE x 5-8 reps
MIN 4 – :45 Sec Jump Rope / DU Practice

*Overhead Squat load is athlete’s choice. Use this time to warm up / figure out weight for PART 2

PART 2:

Rx OPTION

21-15-9
Overhead Squat 95/65
Pullups

OPTION #2

21-15-9
Overhead or Front Squat Any Weight
7-7-7
Scaled Pullup

or

STRENGTH PROGRAM Week 4 Day 1

1. Back Squat: 10 reps at 60% of your 1RM, 10 reps at 70% then 3 x 6 at 85%

2. Power Clean + Push Jerk: 5 reps at 60% of your 1RM Push Jerk, 5
reps at 70% then 3 x 3 + 1 at 85% (3 Power Cleans + 1 Jerk)

3. Clean Pull: 4 x 5 at 90% of your 1RM Power or Squat Clean whichever is higher

4. Clean Grip Bench Press: 10 reps at 70% of your 1RM, then 3 x 6 at 85%

5. 3 Sets Max Unbroken Strict Pullup Reps + Same # of Kipping Pullups
Rest 90-120 Sec between Sets

6. Chinese Plank 3 x 60 Sec on 60 Sec Off – Add another 5 to 10 lb
Plate if Capable