Monday 03/02

5 Push Press @ 95-105-115-125
Then
Press Max – 1 x 1 x 1 x 1 x 1

Saturday

21 - 15 - 9 of:

Clean/Jerk @ 135#
Ring Dip

Friday

Ecolo

AMRAP - 20 minutes:
2 pood Kettlebell swings, 25 reps
25 Abmat Sit-ups
25 Back Extensions
25 Knees to Elbows

Thursday

Rest

Wednesday

Hebby Hebby Hangover
21-15-9
225lb Deadlift
135lb Push-press

Tuesday

“Jacobs Ladder”
20 OHS (95)
15 Pull ups
10 Ring pushups
5 70# KB Swings

20 Pull ups
15 Ring pushups
10 Swings
5 OHS

20 Ring pushups
15 Swings
10 OHS
5 Pull ups

20 Swings
15 OHS
10 Pull ups
5 Ring pushups

Monday

5 Thrusters @ 65 - 75 - 95 - 105 - 115
Then:
Thruster Max – 1 x 1 x 1

Saturday

"JT"

21 - 15 - 9

Handstand push ups
Ring Dips
Bench @ 125#

Friday

Death
5 rounds for time of:

5 Deadlift (275lbs)
10 Push press (115lbs)
15 Kettlebell Swings (70lbs)

Thursday

Rest

Wednesday

Mycoplasma - Ladders

Ladder 1 (add +1 pull-up each additional minute):
Pull-ups

5 minute rest

Ladder 2 (add +5 push-ups each additional minute):
Push-ups

Tuesday

Squat Cleans
1 x 1 x 1 x 1 x 1 x 1 x 1

Monday

"Jake"

OHS
5 x 5 x 3 x 3 x 1

Saturday

OHS Fran

21-15-9
95# OHS
Pull-ups

OR

Heavy OHS Fran
9-6-3
135# OHS
45# Weighted Pull-ups

Friday

Henry
10 rounds
10 Push press @ 115#
50 Abmat situps

OR

Heavy Henry
10 rounds
5 Push Press/Jerk @ 155#
25 Abmat situps

Thursday

Rest

Wednesday

Ezra

10-9-8-7-6-5-4-3-2-1
70# KB swing
BW Bench
115# CJ

Tuesday

Brendan
15-12-9-6-3
115# SDHP
115# Push press/jerk

Monday

Simmons
75 x 75# Power Snatch

Or

Heavy Simmons
20 x 115# Power Snatch

Saturday

3x3x3x3x3
Push Press

Friday

Heavy Naylor
10 rounds
10 x 205# DL
20 x Ring push-ups

Thursday

Rest

Wednesday

10 rounds
5 x 135# push press
10 x 70# KB swings

Tuesday

100 x Push-ups
75 x abmat situps
50 x 95# SDHP
25 x Ring Dips
12 x Pull-ups
6 x HSPU

Monday

Elizabeth
21-15-9
135lb clean
Ring dips