2014 11 28
A) clean and jerk – every 2:00 x 7 sets – 1 clean and jerk. Start @ 60% and increase as long as the movement stays clean.
B) OHS – 2×3@75%, 2×3@80%
C) 4 rounds:
1 max effort reverse med ball toss (30/20)
Lunge to med ball landing spot
15 ball slams when you arrive
2014 11 26
Max out week! I know that it’s Thanksgiving week, but this is just how the cookie crumbled his year. We will be finding our most recent maxes this weekend, so prepare yourselves this week!
A) snatch – 2.2.2.2.2 **do NOT exceed 85% of 1RM
B) front squat – 4×5 – pick a moderately lift weight that you drive up quickly out of the bottom
Ca) 3×10 Arnold press
Cb) 3x max parallette hold
2014 11 23
A) clean 2×2@85%, 2×1@90%, 1@95%
B) back squat – 3×5@75%, 1 set of max reps at 65%
C) 8min AMRAP:
8 hang cleans @ 65% of 1RM
6 push jerks
10 TTB
2014 11 21
A) jerk + 2 press from split – 1 set every :45 x 7 rounds (increase as appropriate)
B) 1 behind-the-neck jerk + 2 OHS – 15min to find heaviest set of complex
C) 12, 10, 8, 6, 4, 2 (not for time)
Strict press (75/55)
BB BO row (AHAP)
2014 11 19
If you haven’t not yet received you Oly tshirt, the mediums are in now! Please try to get me your $20 by Wednesday! 🙂
A) snatch – EMOM x 7min – 1 snatch + 1 hang snatch @ 70% of 1RM
B) Front squat – 3×2@85%, 2×1@90% of 1RM
C) tabata : burpees and plank step outs (alternating)
2014 11 17
A) hang clean + jerk – 1 set every :45 x 10 rounds – pick a light intensity weight and rock it out!
B) back squat – 5 rounds, :30 on, 2:00 rest – max reps at 60% of 1RM. Try to keep your total # consistent.
C) in whatever order/sets you choose:
50 v-ups
50 teapots (75/55)
50 back extensions
2014 11 14
A) push press – 3×5@75% of 1RM from 2 weeks ago
B) OHS – 3×5@75%of 1RM from last week
C) 4 rounds, 2:00 work, 1:00 rest
10 jumping squats
20 Russian twists (35/25)
Max reps push press @ 60% of 1RM with remaining time
2014 11 12
A) power snatch – 2RM
B) front squat – 3.3.3 (1-sec pause in the bottom)
C) partner WOD: 2:00 rounds, :15 transition – 3 rounds each
250m row sprint
Max reps bench press with remaining time (95/65)
2014 11 09
A) 15min clean warm-up, then every 1:30 x 8 rounds – 2 cleans @75%
B) back squat (tempo) – 3.2.X.1 – 4×3
C) 12min AMRAP:
9 DL (225/155)
12 hand-release push ups
15 step-ups (24/20″)
2014 11 07