Back on Monday 11/08/2014

1. Squat
5×7 Front Squats, across

2. “Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

3 8RFT:
500m Row
1 min Res

Friday 08/08/2014

1. Squats
10×3 Back Squats, across

2. 5 RFT
8 Strict TTB
8 DB Thrusters, 35/25
14 DB Walking Lunges, 35/25

Fin de séance
Core Workout
 - Hollow Rock/Superman
 - Chinese Plank

Chris Spealler

Triple 3

Triple3

For time:
Row 3,000 meters
300 double-unders
Run 3 mile (5km)

Fin de séance
mobility

06/08/2014

1. Squat
7×5 Back Squats, across

2. Deadlift
3-rep Heavy

3. EMOMx14
Odd:  7 Dead Lifts, 70% of 3-rep
Even:  200m Run

Double Grace

“Double Grace”

60 Clean and Jerks 60kg

-_-

Puis freestyle....

Monday 04/08/2014

1. Double Under (max unbroken)

2.Snatch
Technique à 50/60 Kg

3. Squats
5×7 Back Squats, across

4. “Jackie”
1K Row
50 Thrusters, 45
30 Pull ups

Friday 01/08/2014

1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

2. Squats
10×3 Front Squats, across

3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

4. For Time:
21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run

Une vidéo au top pour améliorer le mouvement