WEEK 3

Monday - June 23, 2014

A.M.  Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina

A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1.1 build to a tough set
C. Hang Power Clean from Blocks (bar just above knees)- 1.1.1, build to heavy set
D. Sled Push heavy- 10 sec max effort x 8; every 75 sec *AD if you don't get sled.

P.M.
A. Behind the Neck Press @ 30X2- 3-5 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
B. strict HSPU's- 5 reps x 3; rest 2 min, add depth if possible
+
15 min AMRAP
1 Legless Rope Climb, 15'
3 Muscle Ups
5 HR Push Ups on Boxes

RESULTS
AM.
A. Barbell Jump Squats
B. 195
C. 235
D. AD Sprints

PM.
A. 95x5, 110x5, 115x5, 120x5
B. AB Mat and 45lb high temp plates
+
7 Rounds + Rope + Muscle Ups