150415

BBG:

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00 

Conditioning:

3 rounds of:

1:00 ME HSPU (Strict if possible)

3:00 AMRAP of:

7 Power Clean & Push Jerks 135/95#
14 Bar Facing Burpees

1:00 Rest

150414

BBG:

5X3 Hang Clean + 1 Jerk (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

5 rounds of:

200m Run (left corner and back)
1 Rope Climb 15′ (legless if possible)
7 Hang Power Cleans 135/95#

Rest 1:00

150408

If you haven’t seen the announcement on The Dojo door whiteboard – we are going to be having a little Outlaw Friday Night this Friday after the 6:15 class (so around 7). BYOB, food, desserts, friends, significant others, games, and fun. Come by and hang out with us!

BBG:

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning:

5 rounds of:

2:00 to complete:

15 HSPU (strict if possible)
ME DU with the remainder of the 2:00

:30 Rest after each round

150407

BBG: 

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Conditioning:

3 Rounds of:

A) 1:00 ME Burpees (100% effort)

rest 1:00

B) 80% of Burpees from A (in 1:00)

rest 1:00