TESTING...20130611 Tues

suggest using knee sleeves for squats, belt is necessary for a heavy walkout and optional only for the last few attempts...do not use the belt early.  mob ankles and hips good before starting

warm up
5x1 3 pos snatch (hi-hang, hang, lo-hang + pause at knees) - no higher than 95#/65#

5x2 HC - EMOM (1hhc + 1hc is good) < 70%

20 mins for 1RM HBBS - try walkout set suggested on outlaw ----USE BELT FOR THIS

10 mins for 3RM weighted pullup

4 rounds...
a) 20 burpees, rest 30-45s
b) 10 Tempo GHD situps (3s up, 3s down), rest 30-45
c)  10 weighted hip extensions, rest 1m-1m30s


extra:

4x250m row, rest 1:1

TESTING.....20130610 Monday

Warm up:
HHS + HS

*12 mins for max standing press

*12 minutes for max thruster (from rack)


7x2 HHS, EMOM - perfect...no more than 70%


*1 mile for time
rest 3 minutes, then

Helen-ish
100 DU
21 KBS
12 PU

Saturday

Warm up
Hhs and hs

2 bars.  1 loaded 95# and the other at working weight.  7x1 - 1 high hang at light weight...rest 30 then 1 hang at rx %. Rest 60-90

2x70%.  2x80%.  2x85%.  1x90%

HS

Same reps HC+SJ

Fs.  5x3 bounce first.  Then pause 3s on next 2.  80% ish.

Wod...see outlaw

20130607 fri

3x2 hhs with 3s hold at bottom
3x2 hs with 3s hold at bottom

a)  6x3 banded dl.  55% bar +20% band.  Reset each rep.  Rest 60
b)  6x3 benchpress. Rest 60

a)  4X5 weighted pullups
b)  45# bb back rack duck walk. 8 forward-8back.  Slow and keep torso vertical

a)  3x15 ghd sit up
b)  3x10 ghd hip extension.  Slow snake style

20130605 Wednesday

Warm up - very light
3x2 HHS
3x2 HS from knees

7x2 HC+SJ (60-80%) w/ 3 second pause at knees, rest 60

2 waves 7-5-3 HBBS.  rest 60

a) 5x2 first pull + hold at knees
b) 5x3 pendlay row

Conditioning (outlaw)
3 rounds for total working time of:
50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB
Rest 1:3

20130604 Tuesday

warm up:
HHS 4x2 @ 45-65#

HPS - 5x2 @ 70%
HPC+PJ - 5x2 @ 70%


a)  BB windmill 5x3 each arm
b)  free standing HS practice (60 sec)
c)  5x5 butterfly pullups - fast w/ small kip



run 5k

Monday 20130603

Warm up - very light
3x3 HHS
3x3 HS from knees

7x2 HS (50-70%) w/ 3 second pause at knees, rest 60

a)  5x2 snatch DL w/ 3s pause at knees...perfect, rest 45
b)  5x3  HBBS w/5s pause, no sleeves @ 50-60%, rest 60

Cond:
run 7x200, rest 1:1.5 (work;rest)

Midline:
a)  tempo GHD (3s down, 3s up) 3x10
b)  hip ext 3x15

extra credit:
split DB press 3x5
bent row, 3x5