Max out day!! We will run this time competition-style:
Warm up, then 3 attempts to find:
Max snatch
Mac clean and jerk
2015 02 20
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
***Warning, Rope Climbs today come with long socks and long pants***
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Collegiate
Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Conditioning
Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 2 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps… *Use 70% of bodyweight for Push Press. Increase the Rope Climbs by 1 Rep at the start of each round.
2015 02 20
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
***Warning, Rope Climbs tomorrow come with long socks and long pants***
Complete before SWOD
Sprint 25 yards from Push Up Start position x 5
Sprint 25 yards from Supine Start position x 5
Rest as needed between efforts.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 80% 5 RM from 2015-02-02.
2015 02 18
A) Clean and jerk - 2@65, 75, 85, 90, 85%
B) OHS - 3x5@75% of 1RM
C) XL Tabata (:40 work, :20 rest)
4 rounds of each, alternating
Side plank hip taps (alternate sides each round)
Hip circle side shuffle (5 right, 5 left)
2015 02 17
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Snatch 2 RM Weighted Pull Ups 2 RM
Conditioning
Complete 5 Rounds. Power Snatch – 3 Reps Chest to Bar Pull Ups – 9 Reps Lateral Hops – 12 Reps *Power Snatch should be approximately 85% 2 RM
2015 02 16
A) Snatch - 2x1@65, 75, 85, 90, 85%
B) Front squat - 3x5@75% of 1RM
C) 8min AMRAP:
8 kb swings (American, 55/35)
8 no-push-up burpees
8 kb push press (4 each arm, 55/35)
2015 02 15
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Conditioning
Complete for time.
55/35 lb DB Walking Lunges – 20 yards Box Jumps @ 24″ – 20 Reps -Rest 60 seconds-
55/35 lb DB Walking Lunges – 20 yards Toes to Bar – 20 Reps -Rest 60 seconds-
55/35 lb DB Walking Lunges – 20 yards Burpees – 20 Reps -Rest 60 seconds-
55/35 lb DB Walking Lunges – 20 yards Sprint – 120 yards
2015 02 15
Happy Valentine's Day! Get ready to work off all the chocolate you're going to eat today.
A) Hang clean - 2RM
B) Back squat - 15min to work to difficult set of 5, then every 1:30 x 5 rounds: 5 squats @ 80% of that difficult set of 5
C) 10min EMOM:
Even: 4 manmakers
Odd: 12 walking lunges
2015 02 13
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 4×4 (add 2.5 lbs to last workout)
Conditioning
Complete as many rounds as possible in 10 minutes. Burpees with jump touch – 5 reps 155/105 lb Barbell Thrusters – 5 Reps Strict Pull Ups – 5 Reps *Burpees with jump touch should be to a target at least 6″ from overhead reach.
2015 02 12
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM) Bench Press 3 RM
Conditioning
Complete 5 Rounds. Bench Press @ Bodyweight/66% Bodyweight – Max Unbroken Reps Broad Jump – 20 yards Rest 90 seconds between rounds.
2015 02 11