Begin with dynamic warmup,

50 thrusters

30 pullups

1000 meter row or 5 minute run

…..for time

9/22/14 Fall Macrocycle #16

Begin with dynamic warmup,

50 thrusters

30 pullups

1000 meter row or 5 minute run

…..for time

9/19/14 Fall Macrocycle #15

Begin with dynamic warmup,

Snatch

30 reps for time

40 kg. is the prescription, but scale loads accordingly

9/18/14 Fall Macrocycle #14

Begin with dynamic warmup,

10 yard sprint

21 air squats

….10 rounds for time

9/17/14 Fall Macrocycle #13

Begin with dynamic warmup,

400 meter run

21 AKBS

12 pullups

…..3 rounds for time

9/15/14 Fall Macrocycle #11

Begin with dynamic warmup,

Clean & Jerk

…..30 reps for time

60 kg. is the prescription, but scale loads accordingly.

6/16/14 Summer Cycle #1

Begin with dynamic warmup,

50 pushups

50 pullups

50 air squats

50 situps

….for time

6/6/14 Spring Macrocycle PPP #5

Begin with dynamic warmup,

40 yard dash…

…three trials…time to nearest 100th

6/5/14 Spring Macrocycle PPP #4

Begin with dynamic warmup,

Pro agility test (5-10-5)

….three trials, time to the nearest 100th

6/4/14 Spring Macrocycle PPP #3

Begin with dynamic warmup,

Standing broad jump…..

….three trials, measure to the nearest inch

6/3/14 Spring Macrocycle PPP #2

Begin with dynamic warmup,

Vertical Jump

….three trials, measure to the nearest inch

Use Vertec, Jump Plate or wall