WOD

06/12/13

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TEST WEEK

Strength:

Establish a 1RM C&J

Notes: Take at least 4 minutes between lifts when you’re at 90% + of your current 1RM.

Conditioning:

2K row for time

– Rest 4 minutes –

ME UB KB Swings (52/35)

Just remember, rest day is tomorrow.  🙂

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06/11/13

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TEST WEEK

Strength:

Establish a Snatch 1RM. Rest as much as needed.

Notes: Take at least 4 minutes between lifts when you’re at 90%  + of your current 1RM.

Conditioning:

100 Burpees for time

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06/10/13

TEST WEEK

I apologize for not including a picture with today’s post.  I was a little busy exercising for time in MD this past weekend, but I promise, everything will be back to normal Tuesday!  🙂

As I mentioned numerous times last week, this entire week will be our Test Week.  Not only are we going to establish some baseline numbers for our squat and deadlift cycle that begins next week (Monday the 17th), but we will be comparing all of the lifts and workouts that we do this week later on in the Summer as well.

So, bascially what that means is you need to be sure to write down everything you do, including any modifications you may use during your workouts. You should be writing down everything in your journal anyway, but if you haven’t been doing so this is your clue to START NOW.  🙂

Hope you’re all ready because it’s time to work!

Strength:

Establish a 1RM HBBS.  Rest as much as necessary between lifts.

Conditioning:

50 Pull-ups for time

Notes: Pull-ups can be performed strict, kipping, or from a short rope.  However, when we re-test you must use the same method that you used today.

Midline:

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

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06/08/13

 

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Strength:

15 Min to work on Snatch technique.  Work up only as heavy as good technique allows.

Conditioning:

20 KB Snatches – 10l/10r (24/16kg)
20 Pistols (alternating)
20 KB Snatches – 10l/10r (24/16kg)
20 Pistols (alternating)
20 Over the Box Box Jumps (24/20″)
20 KB Snatches – 10l/10r (24/16kg)
20 Over the Box Box Jumps (24/20″)
20 KB Snatches – 10l/10r (24/16kg)

*Notes: You may touch the top of the box jumps on the jump over.

Midline:

Standing Partner Side Medball Throws – 20 each side

*Notes: Remember this is our de-load week. Next week we will be going after new 1RM attempts on some of our lifts, and the week after we’ll start our squat and deadlift cycle.

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06/07/13

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Strength:

EMOM for 7 min: 3 Front Squats  @ 65%

Skill:

10 Minutes to work on MUs and MU transitions

Conditioning:

21-15-9
Power Snatches (95/65)
Burpees with Lateral Jump over Bar

*Notes: Remember this is our de-load week. Next week we will be going after new 1RM attempts on some of our lifts, and the week after we’ll start our squat and deadlift cycle.

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06/05/13

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Strength:

EMOM for 7 min: 3 HBBS  @ 65%

Skill:

10 Min to work on Freestanding Handstands or Handstand Walks

Conditioning:

Run 800m

3 rounds of-
12 Ring Dips
8 Rope Pull-ups

Run 800m

*Notes: Remember this is our de-load week. Next week we will be going after new 1RM attempts on some of our lifts, and the week after we’ll start our squat and deadlift cycle.

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