Mar. 31st, 2014 - Monday

Parkland

Warm Up

3 Rounds of

10 Burpees
5 Strict Pull-ups
10 Air Squats

Mobility

Couch Stretch

Strength

3 x 5 – Back Squat @ H.P.
*rest 60-90 seconds

Conditioning

“Helen”

3 RFT:

Run 400m
21 KBS (53#/35#)
12 Pull-ups

SUBU

Warm Up

3 Rounds of

10 Burpees
5 Strict Pull-ups
10 Air Squats

Mobility

Couch Stretch

Strength

“Hatch” (Week 17)

1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%

Conditioning

“Helen”

3 RFT:

Run 400m
21 KBS (53#/35#)
12 Pull-ups

North Shore

Olympic 

7 x 1 – Hang Snatch (from just above knee)
*rest 90 seconds

Strength

1a) 3 x 3 (1 Hang Clean Pull + 2 Shrugs)
*rest 60-90 seconds

1b) 3 x ME – HSPU (strict)
*rest 60-90 seconds

Conditioning

“Helen”

3 RFT:

Run 400m
21 KBS (53#/35#)
12 Pull-ups

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