Thursday, May 25, 2017

Friday



Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups

AMRAP 12
Waiters walk there and back - one DB overhead, heavier at your side
10 each side Kettlebell snatch (one arm swing if needed)
20 supermans
20 sit-ups

Wednesday, May 24, 2017

Thursday

Caption this photo!


2017 Regional Event 4

For time:
One-way handstand walk or there and back bear crawl
10 toes-to-bars
10 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
12 toes-to-bars
12 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
14 toes-to-bars
14 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
16 toes-to-bars
16 double kettlebell deadlifts

Kettlebells should be heavy. You may use heavy dumbbells, or use 2 barbells up to 150/106# each.

Tuesday, May 23, 2017

Wednesday




EMOM 10
Hang squat snatch
Snatch

Work on the skill and get consistent as you work up.
Then:

3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups


Monday, May 22, 2017

Tuesday


My apologies, but today's 4:30 is cancelled due to a scheduling conflict.
Coach's choice warm-up

Hang squat clean 3-3-3 reps
Front Squat 3-3-3 repsSplit jerk 3-3-3 reps


Take the front squat and the jerk out of the rack. These are just the sets that should be heavy, make sure to work up properly with several warm-up sets.

Sunday, May 21, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%++ of 5 rm

AMRAP 12
200 meter row
4 strict handstand push-ups
8 chest to bar pull-ups
12 air squats

Thursday, May 18, 2017

Friday

Grab the big ones, you don't even have to take them overhead as Andrew is doing here.


Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


AMRAP 12
24 Russian twists
12 Russian kettlebell swings 24+/20 kg
12 over the shoulder slam ball or 6 stone OTS over the shoulder

Wednesday, May 17, 2017

Thursday





Every minute for 7 minutes, working up
3 x (Clean and Split Jerk)


Then take 7 minutes to work up to today's
1 Rep Max Clean and Split Jerk


5 rounds NFT
10 supermans with 5 second hold
10 RDL + 10 Bent Over Row (#95/#65)
30 seconds hand-stand hold