Wednesday, 05.22.13: 05-22-13

A) Olympic Lifting

1 Squat Clean + 2 Front Squats + 1 jerk = 1 rep

• 3 @ 65%, 3 @70%, 2 @ 75%, 1 @80%

B) Gymnastics Strength

5 Rounds

• Ring Support Hold 0:15's
• 10 Clapping Push-up

* Rest 60's Between each round

C) Metabolic Conditioning

Row 500M

Then

3 Rounds:

• 5 bar muscle-ups ( Sub for Jumping bar MU, make it difficult)
• 10 Over head Squats 95lbs/65lbs
• 20 KBS @ 24kg/16kg

Then Row

750M pace (1:45-155)

Tuesday, 05.21.13: 05-21-13

A) Olympic Lifting

Hang Squat Snatch 4 x 3 @ 75%

B) Gymnastics Strength

• Hollow Body Holds 4 x :045's
• Arch Holds 4 x 0:45's
• Strict Pull-ups 3 x 12 ( Chest to bar)

C) Metabolic Conditioning

6 Min Amrap

• 5 Burpees
• 5 Clean & Jerk @ 165lbs/105lbs

Rest 5 Mins

5 Mins Amrap

• 10 Dead lifts @ 185lbs/135lbs
• 10 Box Jumps @ 24"/20" ( Step down)

Monday, 05.20.13: 05-20-13

A) Olympic Lifting

• Push Press 5 x 3 @ 80%
• Back Squat 3 x 6 @ 80% ( High bar )

B) Gymnastics Strength

• Strict Muscle-up 4 x 4 ( Add weight if possible )
• Handstand Holds ( Chest facing wall) 5 x 0:45's

C) Metabolic Conditioning

• 40 Wall Balls (20lbs/14lb)
• 30 Double unders
• 20 Toes to bar
• 30 Wall Balls
• 30 Double unders
• 15 Toes to bar
• 20 Wall balls
• 30 Double unders
• 10 Toes to bar