2014 08 20
A.
3 Rounds (at the top of each 2:30 mark)
Max Reps to Failure Strict Pull Ups
Max Reps to Failure Strict Push Ups
B.
For time
1000m Row
30 Step Ups
15 Shoulder to Overhead 135/95
Note: Attempt to hit a FAST pace on the row, come off, and move consistently through the step ups.
2014 08 19
Mobility:
1) upright bottom of the squat banded stretch
2) 3x through - 30sec each side handcuff stretch, 10 sotts press w/ PVC pipe
A) snatch + 2 OHS - 12min to find heavy set, then 2 sets @75-80% of that heavy single every 2:30 for 6 rounds
B) 3x5 - R lunge-L lunge-front squat - AHAP - all 3 movements=1 rep
>>using one of the following: 2 DB in rack position, 2 kb in rack position, 45# plate held at chest, or sandbag in rack position
C) 8min AMRAP:
10yd banded side steps (5 out, 5 back)
10 push-ups
10 v-ups
2014 08 18
Hey everyone! We are back from vacation :) missed all of you!
A.
3-5 Rounds
30 sec Static Pillar Hold
30 sec Rest
15 sec Iso Deadlift Start Position Hold
45 sec Rest
B.
Deadlfit 5RM
C.
4 Rounds
Plate Push 15yds out and back
10 Russian Swings 70/55
Score is total time
2014 08 18
A.
Jerk 1rm
B.
Teams of 2
2 Rounds
Partner 1 performs 20 Ball Slams
Partner 2 performs 20 Ball Slams
Partner 1 performs 80 Yard Sprint (out and back)
Partner 2 performs 80 Yard Sprint (out and back)
Partner 1 performs 20 Ball Squats
Partner 2 performs 20 Ball Squats
Partner 1 performs 80 Yard Sprint (out and back)
Partner 2 performs 80 Yard Sprint (out and back)
2014 08 17
2014 08 17
2014 08 16
A.
7 Minute Ladder
Clean and Jerk 135/95
Bar over Burpee
Score is total repetitions
*Rest as needed between A and B
B.
Teams of 2
50 Russian Twists (R/L = 1)
Partner 1 Holds bottom of Goblet Squat 55/35
While Partner 2 performs Russian twists, you may switch when you'd like.
Notes: Elbows cannot be supported on legs, shoulders must be set back and down.
2014 08 15
Mobility:
15 min hip & bottom of the squat stretches
A) power clean + double jerk - 8x1 @ 85% of 1RM
B) tempo back squat - 22x2 - 5.5.5.5
C) 4 rounds:
20 Step ups w/ 2 DB
20 RDLs w/ DB
20 x 4-count flutter kicks
2014 08 15
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.
A.
EMOTM for 10 Minutes,
3 Power Cleans @ 70% 3RM (8.1)
B. Death By Ball Slam, with a 3 Burpee Buy in each minute Score is total performed ball slams C. 10 Minute recovery walk as soon as you are finished with the wod
B. Death By Ball Slam, with a 3 Burpee Buy in each minute Score is total performed ball slams C. 10 Minute recovery walk as soon as you are finished with the wod
2014 08 14