Tuesday, June 30, 2015

Wednesday

 


A nice AMRAP benchmark for today!

Balboa Grace
12 minutes
3 power clean to overhead
6 push-ups
9 box jumps

Practice clean and jerk


Monday, June 29, 2015

Tuesday


Fran
21-15-9
Thrusters (95/65)
Pull-ups 
Scale weight or reps to 15-12-9 if needed.

Diane
21-15-9
Deadlifts 225/155
Handstand push-ups 
Scale weight or reps; don't use more than 70% of your deadlift 1 rm and consider doing low ring push-ups as a sub.

Sunday, June 28, 2015

Monday


More benchmarks!

Skill work

Pace yourself on this row and keep your SPM down, it is not so much a 1000m row as it is a 8-10 minute race!  

Jackie
1000 m row
50 thrusters, 45/35
30 pull-ups 

50 slamballs AHAP

Monday, June 22, 2015

Friday

E


Annie
Double-unders
Sit-ups
Scaling will be offered.

Finally time to test that bench!
Bench 1 rm
Pendley row x15

Again, if you are not ready for a max you may do the usual 5 reps by 3.


Thursday



Warmup 
Drills and skills etc

Front squat 1 rm

No Fran this week.

Wednesday

Mom and teenage son, lifting about the same deadlift... For now!

Grace 
30 reps  clean and jerk 135/85 or 95
Ground to shoulder to overhead anyhow.
This should be a light weight for you that you can move rapidly, at least for the first 15 reps!  This benchmark has been done Rxd in less than 2 minutes.

Clean and jerk 1 rm
This one is a proper full squat clean with split jerk.

Tuesday

J


Some very nice deadlift and even press PRs!

And now for something completely different.

Skills and practice

Cindy
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats