042715

Jakes training:

9 sets of deficit strict hspu 9 inch

wod

8 min of tabata alternate movements

row for cal

axle deadlift 345lbs

got this from strongmanwod.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

042115

3 min Amrap

Legless Rope Climbs

rest 3 min

2 min amrap

Rope Climbs

rest as needed

 

 

WOD:

1k row

80 kb swings 53/35#

60 box jumps 24/20

40 power cleans 95/65#

20 OHS 05/65#

042015

Barbell WOD

then

 

WOD:
5  rounds
6 thrusters AHAP
12 deadlifts with the same bar as above
6 muscle ups (scale 6 chest 2 bar pull ups + 6 hand release push ups)

041715

Barbell WOD

then

400m run

15 power snatches (if set is not unbroken for every break 200m run must be done)

400m run

12 power snatches (if set is not unbroken for every break a 200m run must be done)

400m run

9 power snatches ( if set is not unbroken for every break a 200m run must be done)