Work up to a 1RM FS
Back off to 3RM FSou
Cond 1: Outlaw 140201 modified - partners
80 Thrusters 45/35#
150 Double-Unders
10 Muscle-Ups
40 Thrusters 95/65#
150 Double-Unders
15 Muscle-Ups
20 Thrusters 135/95#
150 Double-Unders
20 Muscle-Ups
Light technique work on snatch/cnj. drills depend on where work is needed - talk to a coach
Cond 2: Outlaw 140131
10 HSPU (regionals standard)
30 Deadlifts 135/95#
20 HSPU (regionals standard)
20 Deadlifts 185/125#
30 HSPU (regionals standard)
10 Deadlifts 225/155#
Friday, January 31, 2014
Thursday, January 30, 2014
20140131.Friday
Work up to a 1RM Snatch
Work up to a 1RM CnJ
Skill:
4 rounds - choose one skill for a) and one for b)
a) ME for 50s, rest 10s
b) ME for 50s, rest 10s
Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise
PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise
Work up to a 1RM CnJ
Skill:
4 rounds - choose one skill for a) and one for b)
a) ME for 50s, rest 10s
b) ME for 50s, rest 10s
Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise
PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise
Wednesday, January 29, 2014
20140129.Wednesday
Warm up:
6x100m striders
Barbell - work up to a weight you are certain can be hit for all three sets. try not to increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
Strength:
a) 3x6 weighted dips
b) 3x6 RDL
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
Cond: Outlaw 140129
21-15-9 of:
Power Cleans 135/95#
C2B Pullups
For time.
6x100m striders
Barbell - work up to a weight you are certain can be hit for all three sets. try not to increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
Strength:
a) 3x6 weighted dips
b) 3x6 RDL
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
Cond: Outlaw 140129
21-15-9 of:
Power Cleans 135/95#
C2B Pullups
For time.
Monday, January 27, 2014
20140128.Tuesday
Warm up:
2x2 MC
3x1 HHC + LHC + PJ
Barbell:
3x1 HHC + PJ, 70% of HHC. rest 60
5x1 HC + PJ, 75% of HC. rest 60
FS:
4x5 at 75% of recent 2RM (last wave from saturday)
Strength:
find 3RM pull up
Cond: Outlaw 140128 - you must change out your own weights
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.
2x2 MC
3x1 HHC + LHC + PJ
Barbell:
3x1 HHC + PJ, 70% of HHC. rest 60
5x1 HC + PJ, 75% of HC. rest 60
FS:
4x5 at 75% of recent 2RM (last wave from saturday)
Strength:
find 3RM pull up
Cond: Outlaw 140128 - you must change out your own weights
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.
Sunday, January 26, 2014
20140127.Monday
This is a deload week...we will test OLY lifts on friday and start a new cycle on saturday
Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
3x1 HHS, 70% of HHS. rest 60
5x1 HS, 75% of HS. rest 60
HBBS:
4x5 at 75% of recent 1RM
Strength:
find 3RM benchpress
Cond: Outlaw 140127
Karen
150 WB for time
Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
3x1 HHS, 70% of HHS. rest 60
5x1 HS, 75% of HS. rest 60
HBBS:
4x5 at 75% of recent 1RM
Strength:
find 3RM benchpress
Cond: Outlaw 140127
Karen
150 WB for time
Saturday, January 25, 2014
20140125.Saturday
15 minutes to work up to 1rm Cnj
15 minutes to work up to 1rm Snatch
FS: 2 waves, 5-3-2
Wod #1
20 Deficit HSPU 6/4″
50 Double-Unders
10 OHS 155/105#
100′ HS Walk
10 OHS 155/105#
50 Double-Unders
20 Deficit HSPU 6/4″
15 minutes to work up to 1rm Snatch
FS: 2 waves, 5-3-2
Wod #1
20 Deficit HSPU 6/4″
50 Double-Unders
10 OHS 155/105#
100′ HS Walk
10 OHS 155/105#
50 Double-Unders
20 Deficit HSPU 6/4″
WOD #2
Partner Amanda - switch every time you break
18 muscle up/snatch
14 muscle up/snatch
10 muscle up/snatch
Thursday, January 23, 2014
20140124.Friday
Warm up-
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%
3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
a) 3x10 GH extensions
b) 3x10 GH situps
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
extra: gymnastics
HS touches or ice cream makers. 7 min max
HS touches or ice cream makers. 7 min max
Tuesday, January 21, 2014
20140121.Wednesday
Warm up:
stretch them glutes
Barbell - work up to a weight you are certain can be hit for all three sets. try not to increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
HBBS: 3x6 at 72% of HBBS 1RM of RECENT cycle
Strength:
a) 3x6 benchpress
b) 3x6 RDL
Cond: each person carries their own timer.
7 rounds, rest 2:1
10 burpees
200m run (120m row)
PT:
3x12 light lateral raise
3x10 banded shuffle
3x10 press ups
3x each leg, band mobility
stretch them glutes
Barbell - work up to a weight you are certain can be hit for all three sets. try not to increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
HBBS: 3x6 at 72% of HBBS 1RM of RECENT cycle
Strength:
a) 3x6 benchpress
b) 3x6 RDL
Cond: each person carries their own timer.
7 rounds, rest 2:1
10 burpees
200m run (120m row)
PT:
3x12 light lateral raise
3x10 banded shuffle
3x10 press ups
3x each leg, band mobility
Monday, January 20, 2014
20140121.Tuesday
Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS
Barbell:
6x2 HS from boxes below the knees at 80%, rest 60
6x2 HC from boxes below the knees at 80%, rest 60
Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x6 weighted dips, rest 45
Conditioning: Outlaw 140121
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
4x1 snatch complex
MS + HHS + OHS
Barbell:
6x2 HS from boxes below the knees at 80%, rest 60
6x2 HC from boxes below the knees at 80%, rest 60
Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x6 weighted dips, rest 45
Conditioning: Outlaw 140121
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
20140120.Monday
Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. rest 45
5x3 HC + PJ from knee, 70%. rest 45
FS: 7-5-3, technique matters more than weight - keep good posture. if position starts to go, the weight is too heavy
2 waves
Strength:
a) 4x5 Bulgarian Split Squat (each leg)
b) 4x5 Weighted Pull up
Cond: Outlaw 140120
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.
2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. rest 45
5x3 HC + PJ from knee, 70%. rest 45
FS: 7-5-3, technique matters more than weight - keep good posture. if position starts to go, the weight is too heavy
2 waves
Strength:
a) 4x5 Bulgarian Split Squat (each leg)
b) 4x5 Weighted Pull up
Cond: Outlaw 140120
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.
Friday, January 17, 2014
20140118.Saturday
Charlie 215 PS - Yes, this is close to a full snatch.
12 minute snatch work
3 minutes work up to a moderate 3 rep TnG PS ~80%
9 minutes to work up to a 1RM snatch
12 minute CnJ work
3 minutes work up to a moderate 3 rep TnG PC ~80%
9 minutes to work up to a 1RM CnJ
FS: 2 waves
7-5-3
Conditioning: Outlaw 140117
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
12 minute snatch work
3 minutes work up to a moderate 3 rep TnG PS ~80%
9 minutes to work up to a 1RM snatch
12 minute CnJ work
3 minutes work up to a moderate 3 rep TnG PC ~80%
9 minutes to work up to a 1RM CnJ
FS: 2 waves
7-5-3
Conditioning: Outlaw 140117
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
Thursday, January 16, 2014
20140117.Friday
Warm up-
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%
3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
a) 3x10 GH extensions
b) 3x10 GH situps
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
extra: gymnastics
HS touches or ice cream makers. 7 min max
HS touches or ice cream makers. 7 min max
Tuesday, January 14, 2014
20140115.Wednesday
Warm up:
3x200m strider, rest 45-60 sec
3x2 HHS
HBBS: 4x5 @ 75-80%
Strength:
a) 4x5 benchpress
b) 4x5 RDL
Strength 2:
a) 3x8 lateral raise
b) 3xME supine row
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT:
3x10 banded shuffle
3x200m strider, rest 45-60 sec
3x2 HHS
HBBS: 4x5 @ 75-80%
Strength:
a) 4x5 benchpress
b) 4x5 RDL
Strength 2:
a) 3x8 lateral raise
b) 3xME supine row
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT:
3x10 banded shuffle
Monday, January 13, 2014
20130114.Tuesday
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Norcal - May 30-June1
CrossFit Games
July 23 - 28, 2013
Stub Hub Center
Carson, CA 90746
Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS
Barbell:
7x2 HS from boxes at the knees at 80%, rest 60
Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x8 weighted dips, rest 45
Conditioning: Outlaw 140113
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
Norcal - May 30-June1
CrossFit Games
July 23 - 28, 2013
Stub Hub Center
Carson, CA 90746
Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS
Barbell:
7x2 HS from boxes at the knees at 80%, rest 60
Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x8 weighted dips, rest 45
Conditioning: Outlaw 140113
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
Sunday, January 12, 2014
20140113.Monday
Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. rest 45
5x3 HC + PJ from knee, 70%. rest 45
FS: 7-5-3
2 waves
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning: Outlaw 140111
“Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. rest 45
5x3 HC + PJ from knee, 70%. rest 45
FS: 7-5-3
2 waves
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning: Outlaw 140111
“Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
Saturday, January 11, 2014
20140111.Saturday
Work up to a heavy 1RM snatch
Work up to a heavy 1RM CnJ
FS: 3 waves
5-3-2
Cond:
3 rounds
run 1 lap around bldg ~ 350m
2 rounds
run 1 lap
1 round
Each round consists of
10 DL 135/95#
10 burpees
10 pullups
Work up to a heavy 1RM CnJ
FS: 3 waves
5-3-2
Cond:
3 rounds
run 1 lap around bldg ~ 350m
2 rounds
run 1 lap
1 round
Each round consists of
10 DL 135/95#
10 burpees
10 pullups
Thursday, January 9, 2014
20140110.Friday
Warm up-
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
3x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
a) 3x10 GH extensions
b) 3x10 GH situps
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
extra: gymnastics
HS touches or ice cream makers. 7 min max
HS touches or ice cream makers. 7 min max
Wednesday, January 8, 2014
20140109.Thursday
Rest Day.
http://www.jtsstrength.com.php53-2.ord1-1.websitetestlink.com/articles/2014/01/08/problem-strength-conditioning/
http://www.jtsstrength.com.php53-2.ord1-1.websitetestlink.com/articles/2014/01/08/problem-strength-conditioning/
Tuesday, January 7, 2014
20140108.Wednesday
We're officially in preseason and will spend the next 8 weeks training for the open. Lots of conditioning to go along with a FS cycle. Oly lifting will have a larger emphasis on TnG, power reps
Warm up:
6x100m strider, rest 30-45 sec
Barbell - work up to a weight you are certain can be hit for all three sets. do not increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
FS: 7-5-3, 2 waves
Strength:
a) 3x8 benchpress
b) 3x8 RDL
Cond:
make up one that you missed
PT:
3x12 light lateral raise
3x10 banded shuffle
Warm up:
6x100m strider, rest 30-45 sec
Barbell - work up to a weight you are certain can be hit for all three sets. do not increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
FS: 7-5-3, 2 waves
Strength:
a) 3x8 benchpress
b) 3x8 RDL
Cond:
make up one that you missed
PT:
3x12 light lateral raise
3x10 banded shuffle
Monday, January 6, 2014
20140107.Tuesday
Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS
Barbell:
4x2 LHS, 80% rest 60
4x2 LHC, 80% rest 60
Conditioning: Outlaw
7 rounds
60s Wall balls
20s Box jumps
40s rest
4x1 snatch complex
MS + HHS + OHS
Barbell:
4x2 LHS, 80% rest 60
4x2 LHC, 80% rest 60
Strength:
a) 4x5 pendlay row
b) 4x ME strict + ME kipping HSPU
a) 4x5 pendlay row
b) 4x ME strict + ME kipping HSPU
7 rounds
60s Wall balls
20s Box jumps
40s rest
Sunday, January 5, 2014
20140106.Monday
Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
6x3 HS from knee, 70%. rest 45-60
6x3 HC + PJ from knee, 70%. rest 45-60
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning: Outlaw 140106
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
2x2 MS
3x1 HHS + LHS + SB
Barbell:
6x3 HS from knee, 70%. rest 45-60
6x3 HC + PJ from knee, 70%. rest 45-60
Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up
Conditioning: Outlaw 140106
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
20140105.Sunday
Work up to a heavy 1RM DL
Conditioning: Outlaw 130104
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
7 Muscle-Ups
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
14 Muscle-Ups
Conditioning: Outlaw 130104
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
7 Muscle-Ups
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
14 Muscle-Ups
Friday, January 3, 2014
20140104.Saturday
http://online.wsj.com/news/articles/SB10001424052702303290904579278421051786270?mod=trending_now_2
12 minutes to find a heavy snatch
12 minutes to find a heavy cnj
Work up to a 1rm hbbs
Cond: tbd
20140103.Friday
Warm up-
5x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
5x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
a) 3x10 GH extensions
b) 3x10 GH situps
PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)
extra: gymnastics
HS touches or ice cream makers. 7 min max
HS touches or ice cream makers. 7 min max
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