Joey Warren's Fitness

Tuesday - AM - Snatch intense + Clean moderate + Back Squat with Chains + Prowler LP1, PM - Rowing MAP

AM

A. Low Hang Squat Snatch, build to a 1RM - static start @ position from knee caps, not dynamic

B. Squat Clean Thruster, 1 tough rep per min for 10 mins - start @ 205lb, add load as you lcan

C. Back Squat with Chains @ 20X1, 2 reps x 8 sets, 3 min - 90% effort per set

D. Prowler Sprint @ BWT, 30 sec ALL OUT x 5 sets, 5-7 min b.t sets

Results:

A. 155/175/185/195/205/215f

B. 205x2/215x3/220/225x2/230f+1/230/

C. 245x4sets/250x3 sets/255 - all + 60lb chains

D. complete

PM

10 x 45 sec Row @ 50% effort/45 sec Row @ 2k PR pace - use Damper # 3 for these 10 sets

+

High Hang Squat Snatch @ 135lb, 3 perfect/fast reps x 5 sets, 2 min

+

10 x 45 sec Row @ 50% effort/45 sec Row @ 2k PR pace - use Damper # 6 for these 10 sets

Results:

complete @ 1:40 pace- tough!

snatch practice complete

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

AM

AMRAP in 3 minutes - Go Hard:

7 Clean and Jerk @ 95lb

7 Burpees to 6" OH

7 C2B

+

Rest 15 min

+

AMRAP in 3 minutes - Go Hard:

7 Clean and Jerk @ 95lb

7 Burpees to 6" OH

7 C2B

Results:

3 rounds + 4 burpees/3 rounds + 5 burpees

PM

5 minutes of work @ high aerobic effort:

25 Thrusters @ 65lb

25 Box Jumps - 20"

25 GH Sit-ups

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Prowler Push @ 45lb load

10 Box Jump Burpees - 30" box

--15 min recovery

5 minutes of work @ high aerobic effort:

25 OHS @ 65lb

50 Double Unders

25 DL @ 95lb

50 Double Unders

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Run with 20lb Med Ball on Chest

15 Toes to Bar

Results:

1) 2 rounds

2) 2 rounds + 100m + 1 burpee

3) 43 DUs shy of 2 rounds - not moving very fast

4) 4 rounds