Wednesday, August 26, 2015
Monday, August 24, 2015
Monday, August 17, 2015
Weighted pull-up 1 rm or 30 banded pull-ups
Jerk - Today's quick 2 rm in time allowed, from rack
4 rounds, one minute each station
Wall ball push press, no squat
Row for calories
Rest 1 minute
20 reps back squat
If you haven't done it at least once this week.
50 evil wheels or ring evil wheel progressions
Plyo med ball tosses with partner
Wall ball with partner
Tall clean 3,3,3
Hang clean 3,3,3
Clean 3,3,3 at 70-80%
10 rounds for time
5 thrusters (115/75)
5 chest to bar pull-ups
5 bar over burpees
(Rest 30 seconds)
There will be a ten-minute cut-off.
Sunday, August 16, 2015
First minute 3 snatch (up to 70-80% of 1 rm)
Second minute 6 slam balls OTS AHAP
30 reps snatch, or ground to overhead
30 reps clean and jerk, or ground to shoulder to overhead
20 back squats
50 abmat sit-ups
Monday, August 10, 2015
Sunday, August 9, 2015
3 rounds for skill, 10 each
Pike on rower
Kettlebell swing/ clean and jerk/ snatch
3,3,3,3,3Extra credit: Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time. Aim for doing this twice a week; don't do it today if you did it yesterday.
Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.
Power clean, 3 (heavy but no more than clean work above)
Box jump 3, 30/24 or higher
Monday, August 3, 2015
Sunday, August 2, 2015
Press/deadlift supersets 5x5
Add some weight - 5% or a bit less.
3-5 sets kipping pull-ups or chin-ups for skill
Work on the kip - focus on a controlled downwards motion, not a fall to an abrupt stop. You may do these while deadlifting.
10 reps back squat at 20 rep weight
6 feet handstand walking or side to side wall walking (12 feet Rx+)*
or suitable substitution
3 target jumpsBack squat 20 reps, start at 50% of 1 rm and add a few pounds each time. Try to do this twice a week.
OK to go up during this
AMRAP 5 minutes, rest 2, AMRAP 4
2-3 ring dips
9 lateral-step KB swings
12 Russian twists