Wednesday 6.11.14

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A. "Capacity Test" 4 Minute max calorie row 1 minute rest 3 minutes max pull ups 1 minute rest 2 minutes max back squat *men @ bodyweight, women @ .75 bodyweight 1 minute rest 1 minute max shoulder to overhead 135/95 Notes: * All weights pulled from the floor * Use a scaling that allows you to move at a steady pace the entire time, I should never see you struggle to have to clean the weight for the front or back rack.  

2014 06 10

Tuesday, 06.10.14

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Amateur

Deadlift 5 RM (add 10 lbs to last workout) 50 Evil Wheels after the DWOD

Collegiate

Deadlift 3 RM, 1x max reps @ 80% of 3 RM 50 Evil Wheels after the DWOD

Conditioning

Complete 3 rounds: 1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds. *Each muscle clean must start on the ground.

2014 06 09

Monday 6-9-14

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If you didn't your video of your lifts from Saturday, let me know! A) Snatch - 3x2 @ 70%, 3x2 @ 75%, 1x2 @ 80% Clean DL to knee, floor, hip, floor, clean - 15 min to work to heavy set, then 3x2 @ 85% B) Split jerk + strict press from split x 2 -- work to heavy set x 10 min Back Squat - 70% x5, 75%x5, 80% x5 C) 100 butterfly sit-ups

2014 06 09

Monday 6.9.14 Test Day

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A. Jerk 1rm B. For Time 10.9.8.7.6.5.4.3.2.1 Russian Swings 70/55 20 Yard out and Back Sprint C. Optional Cool Down As soon as wod is over, walk 200m Test overhead postion Lacrosse Ball Mash Shoulder for 8 minutes each side Retest Position Notes: Come in with a game plan on how you would like to warm up for your jerk today and go after it.

2014 06 08

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