2015 Workouts Week of May 4th - 9th

May 3, 2015


15 Minutes for 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day,


For time, with a partner:

60 Pullups (partner must be in hanging hollow)

60 Push Press 95/65# (partner must be locked out overhead)

60 Front Squats 115/75# (partner must be holding in front rack)

60 Push-ups (partner must be in plank)

60 Deadlifts 225/155# (partner must be holding bar at extension)


Reps MUST be split 50/50.



15 Minutes for 5x3 Hang Clean (just above the knee) + 1 Jerk, work to a max for the day


For Time:

50 Double-Unders

50′ Overhead Kettlebell Walking Lunges 53/35# (one hand, switch at 25')

20 Toes to Bar

50 Double-Unders

20 Toes to Bar

50′ Overhead Kettlebell Walking Lunges 53/35# (one hand, switch at 25')

50 Double-Unders



1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (80% of 5RM, pause 3RM, or 68% 1RM) perform them As Fast As Possible, rest 2:00


1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00


3 rounds for time of:

10 Power Snatches 135/95#

150′ Shuttle Run (50′ sections)

20 Pistols (alternating)

150′ Shuttle Run (50′ sections)



15 Minutes for a 1RM Clean and Jerk


Rower Bowling*


*Perform 1 Rope Climb As Fast As Possible In Between Each Frame



Bench Press: 5-4-3-2


For Time:

40 Calorie Row

75 Wall Balls 20/14#

40 Kettlebell Swings 70/53#


FREE Saturday 9AM CLASS!

4X10 Back Squats - work to a heavy but non-maximal set - rest 90 seconds


21-15-9 reps for time of-

Deadlifts 225/155#

Box jumps 24/20″

Handstand push-ups (Kipping is allowed, regular push-ups as sub)


Don’t forget tonight (Saturday) we have a lot of athletes running in the Mayfaire 5K! Come out and support!

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