Strength Week of 120430
back squat, strict press, deadlift
5 @ 55%
5 @ 65%
max reps @ 75%
ShedKickers Week of 120430
CFWE SK_
minute 0:00, max power cleans – 185
minute 1:00, 1 rope ascent… add weight to barbell
minute 2:00, max power cleans – 205
minute 3:00, 1 rope ascent… add weight to barbell
minute 4:00, max power cleans – 225
minute 5:00, max rope ascents
SK1_ WEDNESDAY ONLY
For time:
8-6-4-2
squat cleans – 185/115
strict hspu
SK2_ TUESDAY ONLY
5 rounds for time of:
7 muscle-ups
5 push jerks – 155/105
SK3_ FRIDAY ONLY
For time:
sandbag mile
75 ohs – 125/90
(partition as desired)
CFE:
3 rounds:
C2: 30 seconds on
Run: 200m sprint
Rest: :30, :25, :20, :15, :10, last interval, then recovery
Recovery: 2 minutes in between rounds
Complete 18 intervals in total
Ex:
:30 on, :30 off
:30 on, :25 off
:30 on, :20 off
:30 on, :15 off
:30 on, :10 off
:30 on, then 2 minute recovery
Repeat 2 more times
