| 12/23/2013 |
Locomotion |
Agility Ladder Drills x10 min |
10m 00s
Performed as RX |
| 12/20/2013 |
Locomotion |
Loaded Carries x10 min |
10m 00s
Performed as RX |
| 12/18/2013 |
Locomotion |
5-10-5 Shuttle Run with MB Pick-Up/Carry x10 min |
10m 00s
Performed as RX |
| 12/14/2013 |
Locomotion and Strength/Power |
Hurdle Drills
Hang Power Snatch 3x3 @ 135-135-135 |
135-135-135 lbs
Performed as RX |
| 12/10/2013 |
Locomotion and Strength/Power |
4-cone agility drills every :30 x10 min
Hang Power Clean 3x3 @ 205-225-245
Split Jerk 3x3 @ 185-205-215 |
Hang Power Clean 245 lbs
Split Jerk 215 lbs
Performed as RX |
| 12/04/2013 |
Locomotion and Strength/Power |
5-10-5 Shuttle Run every :30 x15
Power Clean 3x3 @ 225-245-255
Snatch Balance 3x3 @ 135-135-135 |
15 rounds 0 reps
Performed as RX |
| 11/26/2013 |
Locomotion and Conditioning (Long) |
3-cone agility drills every :30 x10 min
AMRAP 20 min:
3x Single Leg Deadlift each side (35)
3x TGU each side (35)
6x Push-Ups (3x narrow, 3x wide) |
10 rounds 8 reps
Performed as RX |
| 11/19/2013 |
Locomotion and Conditioning (Short) |
Agility Ladder Drills every :30 x10 min
21-15-9 reps for time:
Single Arm KB Push Press (each arm) @ 53
Pull-Ups |
4m 48s
Performed as RX |
| 11/14/2013 |
Locomotion and Strength/Power |
Get-up drills every :30 x10 min
Snatch Balance 3x5 @ 95-115-115
Power Clean 3x5 @ 185-205-225 |
Snatch Balance 3x5 @ 95-115-115 lbs
Power Clean 3x5 @ 185-205-225 lbs
Performed as RX |
| 11/12/2013 |
Locomotion and MetCon (Short) |
4-cone square agility drills every :30 x10 min
8 rounds of :40 on / :20 off:
burpees
KB swings (53)
*lowest reps in a round 11, 17 |
8 rounds 0 reps
Performed as RX |
| 11/06/2013 |
Locomotion and Strength/Power |
5-10-5 Shuttle on the :45 for 15 rounds
Power Snatch 3x5 @ 135-135-135
HSPU 3x3 |
15 rounds 0 reps
Performed as RX |
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