Tuesday, June 28, 2016

Wednesday

Ryann and his dad, Kahle starting the morning off right with a physical and mental challenge.

EMOM 12
clean, power jerk, split jerk
No more than 70% of last weeks clean and jerk.  Start light and work up.

Deadlift 5 rm
Work up, go a bit heavier than last time. If you haven't deadlifted recently, drop from the top and leave a little in the tank.

Sunday, June 26, 2016

Tuesday

Side plank, harder than it sounds

Press 3 x 5 reps 
Add 1 to 10 pounds to 6/7

Time to work on some basic gymnastics skills!  Get some good conditioning while reminding your body how to deal with moving around in space and being upside-down.  As usual, there will be scaling offered for this workout - a burpee toes-to-bar or a low bar pullover are options.

AMRAP 20
10 burpee pullovers
30 air squats
60 seconds handstand hold 

Monday

We had some fun with the snatch on Saturday!  The split snatch is a great way to get that bar overhead.

Practice burpee pullovers 

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

Tabata - alternate until 8 sets of all
Ring dips
Slam ball
Side plank hold





Thursday, June 23, 2016

Friday

About time we had a bit of practice with the kettlebell snatch!  It's a movement made for working strength-endurance with a skill component.

Another week of dumbbell work; use same weight as last week but add reps. 
Five rounds not for time 
15 dumbbell floor press, neutral grip
15 dumbbell row

4 rounds
20 deadlifts (115/85)
15 hollow rocks
10 push jerk (same)

Wednesday, June 22, 2016

Thursday

Great work yesterday on the clean and jerk - consistent practice is paying off.

Skill work

Conditioning
3 minutes rowing at 24 SPM
3 minutes Cindy
90 seconds rest
3 minutes rowing at 16 SPM
3 minutes Cindy
90 seconds rest
3 minutes rowing at 30 SPM
3 minutes Cindy

Score rounds Cindy

Tuesday, June 21, 2016

Wednesday



Squat clean and split jerk 1 rm
At least 8 sets, start with triples and work up to your best heavy single

AMRAP 10
5 dumbell manmakers AHAP
10 Russian twists (each side)
20 double unders (Rx+ 40)

Monday, June 20, 2016

Tuesday

Long socks and no rope burns!

Press
today's 5 rm

Max reps push press at press 5 rm
Take off 20%, then 
Max reps press
Max reps push press 

3 rounds
500 meter row
10 burpee box jumps
Rest 60 seconds between rounds
- be fast!