Joey Warren's Fitness

Tuesday - AM - Snatch intense + Clean moderate + Back Squat with Chains + Prowler LP1, PM - Swimming int's

AM

A. High Hang Squat Snatch, build to a 1RM - static start @ position, not dynamic

B. Power Clean. Squat Clean, 2.1 x 3 sets, 4-5 min

C. Back Squat with Chains @ 20X1, 3 reps x 7 sets, 3 min - 90% effort per set

D. Prowler Sprint @ BWT, 20 sec ALL OUT x 5 sets, 4-5 min b.t sets

Results:

A. 155/165/175/185/195f/195 - liked these a lot as I had to be quick under

B. 240/245/250

C. 235/235/235/240/245/245/245 all plus 60lb chains

D. complete felt great

PM

25 yard Swim with carrying lite object in one arm x 20 sets, rest as needed b/t repeats

Results:

tried 10 laps with 15lb medball but kind of weird so swam for 10 additional minutes which was tough.

Wednesday - AM - LEnd - varied, PM - MAP Multi

AM

15,12,9 for time @ 97%:

Power Snatch @ 95lb 

Burpees

+

10 min rest

+

15,12,9 for time @ 97%:

Power Clean @ 115lb

Burpees

Results:

2:51

2:36

notes: very tough but consistent throughout

PM

5 minutes of work @ high aerobic effort:

75 Double Unders

10 HSPU

5 touch n go Squat Clean @ 115lb

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Farmers Carry/Run with 16kg/hand

10 Burpee Box Jumps - 24"

--15 min recovery

5 minutes of work @ high aerobic effort:

75 Double Unders

10 OHS @ 95lb

10 Ring Dips

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Run with 10kg plate held overhead

100ft Bear Crawl

100ft Walking Lunges

Results:

1) 3 rounds + 10DUs

2) 3 rounds + 50m run

3) 2 rounds + 5 ring dips - DUs fell apart

4) 3 rounds