Thursday Workout

Phone post

Tomorrows Workout:

Speed Bench- 8x3 @65%

Then

5x3- three position snatch

Tuesday Workout

Change of plans- dynamic squats were done today

Tomorrow's Workout:

5 rounds:
6 power cleans
12 GHD situps
12 back extensions
rest :90

Monday Workout

The schedule for this week is as follows:
Monday- Metcon
Tuesday- Dynamic Squats and interval-based metcon
Thursday- Dynamic Bench and sprint work

Tomorrow's Workout:
40 swings
30 burpees
20 push jerks

or

3 rounds:
Nelson shuttle run
16 pullups

Friday Workout

Tomorrow Workout:
Olympic lifts- work up to a 3x1 at 80% for both lifts (full clean and jerk)

then

Some sort of sprint metcon that is tbd

Thursday's Workout

Tomorrow's Workout:

5 :90rounds:
6 heavy swings, unbroken
12 pullups, unbroken
AMRAP dumbbell bench
rest 2:00 between rounds

then

Tall box jumps, heavy sleds

Tuesday Workout

This is our last week of really getting after it before we start to resting more and really prepping for NESCAC's. Starting next week we will be doing dynamic effort squat and bench along with some Oly-lifts  thrown in. We will still be doing met-cons but rest and intensity will be more managed.

Tomorrow's Workout:
Hang Power Clean- heavy triple

then

30-20-10
Lateral Jumps
Knees to elbows
Back extensions

Monday Workout

It's gonna be really really cold in the morning (-15 degrees). Bundle up if you plan on walking down.

Tomorrow's Workout:
Shoulder Press- 5x3

then

3 rounds:
15 back squats
12 burpees, either jump over bar or touch top of the cage

then

Sled drags