11/19/13: Oly Lifts

Workload
5 Rounds
1 Power Snatch (185#)
3 Bar Muscle ups
5 Shoulder to overhead (185#)
7 Barbell facing burpees
rest 1 min after each round

Goal is to sprint as hard as you can through each round without pacing.

Strength
1 Power Clean Every 30 seconds @225# for 4 Minutes
1 Power Clean Every 30 Seconds @245 for 3 Minutes
1 Power Clean Every 30 Seconds @265 for 2 Minutes
1 Power Clean Every 30 Seconds @275 for 1 Minute

*move through each weight without resting (other than the transition time)

Rest 5-10 minutes

Skill
5 Legless Rope Climbs
25 GHDs
4 Legless Rope Climbs
20 GHDs
3 Legless Rope Climbs
15 GHDs
2 Legless Rope Climbs
10 GHDs
1 Legless Rope Climb

11/18/13: MoSquat Monday Training

Mondays = squat day at NoX Training. We usually include squats during our strength training and also include them in a conditioning workout.

Strength
3x4 Front Squat
3x2 Back Squat

I built up to a 365# Front squat for my last set (failed 4th rep) and 405# for back squat (using high bar)

 WorkLoad (Conditioning)
20 Minute AMRAP
10 Pull-ups
10 Ring Dips
15 Back Squats (115#)