27 APR - 1 MAY 2015

Monday:
 V:
 B SQT Sprint’s (225/185)
 3x1 min
 * Athlete will complete as many repetitions in 1 min as possible. Followed by a 3-4min break.*
 **THEN**
 “Round Robin”
 Dumbbell Press
 Plank
 KB Swing
 Sandbag/Wallball Get up
 *Athletes will work at their own pace, spending 5 min at each station.*
 N:
 7 min of Pull-Ups
 *THEN*
 5rds
 400m Run
 10 box Jump
 10 “Chest-to-Deck” Push Up

Tuesday:
 V:
 P. Clean
 1x8, 1x6, 2x4, 2x2, 1x6
 Clean Pulls
 1x8, 1x6,2x4, 2x2, 1x6
 *THEN*
 SOTS Press
 3x5(LIGHT WEIGHT, FORCE CORRECT LOCK OUT, VERTICAL TORSO)
 *THEN*
 Russian Twist(no more than 25lb plate)
 3x20
 N:
 1 min WB Sprint
 5x1min (two min break in between)
 *THEN*
 KB Snatch Practice

Wednesday
 V:
 Snatch
 1x6, 1x4, 2x3, 2x2, 1x4
 SN Grip DL (ENGAGE THE LATS! KEEP BAR CLOSE 2nd PULL)
 1x6, 1x4, 2x3, 2x2, 1x4
 *THEN*
 Bend Over Rows
 3x10
 *THEN*
 21-15-9
 Box dip/Box Jump
 N:
 3rds
 10 K2E (STRICT)
 20 KBS
 *THEN*
 5 x 1min Flutter Kick
 5 x1 min Plank
 *1-2min break in between sets*

Thursday:
 V:
 Hang Power SN
 1x4, 2x3, 2x2, 1x4
 SN Grip RDL
 1x6, 1x4, 2x3, 1x4
 *THEN*
 Jerk Practice (Head Through, Foot Placement, LOCKOUT)
 3x10
 N:
 4rds
 25 KBS
 Run 400m
 25 KBS

Friday:
 !!!!!FAMILY TIME!!!!!!

23 APR 2015

V:  Tabata Something Else
Tabata pull-ups, push-up, sit-up, air squats
then: Rwo 2k

N:  Helen
3RFT
400 meter run
21 KB Swing
12 Pull-ups