04/24/13

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Strength:

1a) 4X3 Clean First Pulls – heavy, rest 60 sec.

1b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. If you have straps, they should be used for Clean First Pulls.  If not, you should buy some soon.

Conditioning:

3 Rounds:
15 HR Push-ups
12 TTB
Row 500m

Midline/Stability:

1 Leg/1 Arm Kettlebell RDL – 3 x 6 (ea. leg)

 

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04/23/13

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Strength:

1) EMOM for 7 minutes: 2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

2) 5X3 Tempo HBBS @ 75% – rest exactly 60 sec.

*Notes: HBBS – Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning:

4 rounds for total time of:

12 HSPU
Run 400m

Rest 1:1

*Notes: Strict 20 min time cap.

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04/22/13

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Strength:

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2)  3 x ME Rope Pull-ups  – rest as needed

Conditioning:

30 Burpees
25 DUs
20 Burpees
25 DUs
10 Burpees
25 DUs
Row 1K

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04/19/13

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Strength:

7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes:
Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (butt) in contact with the bench.

Skill

10 minutes Freestanding Handstand practice.

Conditioning: 

AMRAP 7 Min of:
20 Split Jumps
5 Power Snatches 135/95#
15 HR Push-ups 

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04/18/13

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If you have worked out Monday – Wednesday this is your rest day and/or mobility day.  If you have missed a day you may come in to make up something from earlier in the week.

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