2.16.16 – Daily – City Of

Not much to put out today… Probably going to be busy, but time to get things done!

Listening:

Training:
Taken from Competitorstraining.com…
1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…

Mobility:

Fuel:

main-zone-in-the-right-way-to-do-the-mediterranean-diet

Supplements:

 

pr3_600x597_us

Coffee:      Dark-Bag-Front-570x570

Reading:     51myp7UVJmL._SX323_BO1,204,203,200_

PBN

Listening:

Training:

WARMUP
-30 min. POOL
-10 min Foam Roller

BODYWEIGHT
( 3 Rounds )
-100 Pull-ups
-100 Burpees
-100 Lunges
-100 Push-ups
-100 Squats
-100 Mountain Climbers
(Rest 20-30 sec between sets/ Rest 3 min between rounds )

LIFTS
( 3 Rounds )
-AMRAP DB Curls 45#
-AMRAP DB Kickbacks 45#
-AMRAP DB Overhead Press 45#
-AMRAP DB Bench Press 45#
-AMRAP DB Chest Fly 45#
-AMRAP DB Goblet Squats 45#
-AMRAP DB Lunges 45#
(Rest 20-30 sec between sets/ Rest 3 min between rounds )

COOL DOWN
-20 Min Pool ( Free Swim )

Supplements:

pGNC1-17680701t300x300

Orange-Triad-short

be1cd3b705a72cdf1c29f3d1d5edfe95

pch32

Nutrition:

Reading: 51+aSQlBnYL._SX324_BO1,204,203,200_

John logo-suasponte

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WOD
1) As a Complex: 1 Power Clean + 1 Push Jerk + 1 Touch and Go Squat Clean + 1 Split Jerk (5-10# heavier than last week).

2) 12 Minute AMRAP

10 KB Thrusters Right Arm 24/16kg
50′ Lunge with Kettlebell Under Chin “”

10 KB thrusters left arm “”

50’Lunge with Kettlebell Under Chin “”

10 T2b
Do Work…

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