A. Squat Snatch. 20 singles with 75#. Rest as needed between reps.
B. Shoulder Press 3, 3, 2, 2. 3 min rest (60, 65, 70, 72)
C1. Push Press. 10-12 reps. 1 min rest. (65, 65, 70, 75, 75)
C2. Toes to Bar. AMRAP Unbroken. 3 min rest. (11, 9, 9, 11, 11)
x5
Cover Image
Friday, December 27, 2013
12-24-13
A. TnG Power Clean 95#. 3 reps on the min for 10 min.
B. Front Squat @ 4040. 6-8 reps. 2 min rest. x5 (95, 100, 105, 110, 115)
+
"Karen" 150 Wall Balls for time (14# to 9ft) - 9:57 (35, 25, 20, 20, 10, 10, 10, 10, 5, 5)
(For PC...work good bar path just like snatch / double knee bend / "sitting" the bar back to the ground instead of just bending over)
(For WB... big set then chip away with short breaks... no pacing at the beginning)
B. Front Squat @ 4040. 6-8 reps. 2 min rest. x5 (95, 100, 105, 110, 115)
+
"Karen" 150 Wall Balls for time (14# to 9ft) - 9:57 (35, 25, 20, 20, 10, 10, 10, 10, 5, 5)
(For PC...work good bar path just like snatch / double knee bend / "sitting" the bar back to the ground instead of just bending over)
(For WB... big set then chip away with short breaks... no pacing at the beginning)
12-23-13
A. Muscle Ups. Practice however you want.
B. HSPU. 20 Kipping reps not for time with the 10# plate under AbMat.
+
10 Rounds for time - 12:??
3 CTB Pull Ups
3 Ring Dips
B. HSPU. 20 Kipping reps not for time with the 10# plate under AbMat.
+
10 Rounds for time - 12:??
3 CTB Pull Ups
3 Ring Dips
12-21-13
12 Days of X-Mas - 37:49
- 1 Forward Roll
- 2 Burpees
- 3 FS (95/65)
- 4 PP (95/65)
- 5 Thrusters (95/65)
- 6 PC (95/65)
- 7 T2B
- 8 WB
- 9 Clapping Pushup
- 10 Overhead Walking Lunges (45/25)
- 11 Double Unders
- 12 Burpee Box Jump Overs
12-20-13
A. 1 RM Squat Clean - 130#; 135# Hang Squat Clean
B. 30 Thrusters for Time (95#) - 4:50
C. 1 mile run - 8:25
B. 30 Thrusters for Time (95#) - 4:50
C. 1 mile run - 8:25
12-18-13
For time - 5:29
- 250m row
- 15 KBS 1.5 pood
- 25 Burpees
- 15 KBS
- 250m row
12-17-13
A. Kipping HSPU. 2 reps on odd mins / 1 rep on even mins. x 16
sets. If you fail 2, drop to 1. If you fail 1, work on negatives.
B. Push Jerk x 2 / Split Jerk x1. EMOM x 10. (moderate loads, but building throughout) (65, 70, 75, 80, 85, 90, 95, 100, 105, 110)
+
3 rounds for time - 3:41
- 15 Unbroken GHD Sit Ups
- 10 Box Jumps 20"
12-14-13 Legacy Series: Sandstorm
| 27 |
Diddly Squats
Down East Athletics | 20th 1365 | 22th 38:39.0 | 23th 173 | 28th 12:08.0 | N/A | 99 |
12-11-13
A. Deadlift. Build to 255-265 quickly (265 only if 255 feels
easy... then we can determine a good opening weight for Saturday...
something heavy but you're confident you can get.) (275#)
B. Any skill work you would like to practice for Saturday...
nothing "fatigue-based" and nothing that would aggravate your shoulder
... i.e. no high rep sets of TnG snatches, good rests for HS walks
trying to cover good distances each attempt, try a bar muscle up or a
few if shoulder is good, but if they're not close, don't attempt too
many.
C. 800m run.. start off easy.. increase intensity throughout and try to finish at about 90% effort.
12-10-13
200m run w/ sandbag
10 burpees
200m run
2:30 rest
x6 (2:30; 2:40; 2:35; 2:37; 2:43; 2:43)
(rest 5 min between 3 and 4)
12-09-13
A. Thrusters 65#. 5 reps EMOM x 6 (bar stays off ground for entire 6 min)
B1. TnG Power Snatch with axle 70# cluster. 4.4.4. rest 20s after every 4.
B2. Handstand Walk 40 feet. 4 attempts max. 2 min rest. x4
(work on catching snatches with arms locked out... no press outs)
12-07-13
A. Power Clean & Jerk. Build to a 3rm. Must be complete in 25s or less (105#)
+
10 min AMRAP - 5 rds + 18
15 Power Clean 65#
30 Double Unders
+
10 min AMRAP - 5 rds + 18
15 Power Clean 65#
30 Double Unders
12-06-13
AM
Deadlift. Build to a tough 1 with "smooth" form
+
For time
800m run w/ sandbag
40 burpees
800m run
PM
Fran 8:47
Deadlift. Build to a tough 1 with "smooth" form
+
For time
800m run w/ sandbag
40 burpees
800m run
PM
Fran 8:47
12-04-13
A. HSPU. 10-15 negatives as slow as possible. rest as needed... stop if you can't control them any more.
B. HSPU. Kipping practice. 5-10 mins.
C. Muscle Up. Try a few on the high rings. Then 20+ reps on low rings, slightly higher than last week.
D. CTB Pull Up. AMRAP sets of 3 unbroken in 6 min (9 sets)
B. HSPU. Kipping practice. 5-10 mins.
C. Muscle Up. Try a few on the high rings. Then 20+ reps on low rings, slightly higher than last week.
D. CTB Pull Up. AMRAP sets of 3 unbroken in 6 min (9 sets)
12-03-13
A. Front Squat @ 3030. 4-6 reps. 3 min rest. x5 (105, 110, 115, 115, 115)
+
15-12-9-6-3 (13:05)
Axle Power Snatch 65#
Lunge across mats after each set
+
15-12-9-6-3 (13:05)
Axle Power Snatch 65#
Lunge across mats after each set
Tuesday, December 3, 2013
12-02-13
Row 500m @ 1:55
2 min rest
x8
(8 min rest between sets 4 and 5)
(rest 5 min if you go over 1:57... if you go over 1:57 twice, end it)
(1:53.1, 1:54.1, 1:52.7, 1:52.8, 1:52.1, 1:52.0, 1:51.6; 1:48.6)
2 min rest
x8
(8 min rest between sets 4 and 5)
(rest 5 min if you go over 1:57... if you go over 1:57 twice, end it)
(1:53.1, 1:54.1, 1:52.7, 1:52.8, 1:52.1, 1:52.0, 1:51.6; 1:48.6)
11-30-13
A. Deadlift TnG 5 gauntlet; beginning at 175# add 10# per min until failure (don't hang onto sloppy reps, just go 95%ish) (175; 185; 195; 205; 215; 225)
+
21-15-9 (5:30)
+
21-15-9 (5:30)
- Deadlift 125#
- Burpees
11-29-13
A. Back Squat 50-60% 1RM. 3 reps EMOM x 10. (no lean) (95#)
+
For Time - "Jackie" - 11:19
+
For Time - "Jackie" - 11:19
- 1000m row
- 50 Thrusters (45#)
- 30 pull-ups
11-26-13
A. Front Squat @3030. 6-8 reps. 2-3 min rest x5 (as light as needed to keep tempo and no lean)
(95, 95, 100, 100, 105)
B1. AMRAP Hang Power Clean 85# in 20s. 40s rest (fast and explosive.. no wide feet. no limbo)
(12, 11, 12, 11, 12)
B2. AMRAP Double Unders in 20 s. 40s rest (27, 32, 29, 35, 37)
x5
C. Back Extension @30x0. 10-12 reps. 2 min rest x5
(95, 95, 100, 100, 105)
B1. AMRAP Hang Power Clean 85# in 20s. 40s rest (fast and explosive.. no wide feet. no limbo)
(12, 11, 12, 11, 12)
B2. AMRAP Double Unders in 20 s. 40s rest (27, 32, 29, 35, 37)
x5
C. Back Extension @30x0. 10-12 reps. 2 min rest x5
11-25-13
A. Push Jerk x2 / Split Jerk x1, every 90s x 10 sets (75, 80, 85, 90, 95, 100, 105, 110, 110, 110)
B. HSPU. 10 Negatives as slow as possible w/ 25# plates on side of ab mat. rest as needed
C. HSPU. Kipping practice 5-10 min
D. Muscle Up. 20+ reps on the low rings, using as little feet as you have to.
E. Burpees. AMRAP in 20s. 40s rest. x7 (fast and explosive) (8, 8, 8, 8, 8, 8, 8, 8)
B. HSPU. 10 Negatives as slow as possible w/ 25# plates on side of ab mat. rest as needed
C. HSPU. Kipping practice 5-10 min
D. Muscle Up. 20+ reps on the low rings, using as little feet as you have to.
E. Burpees. AMRAP in 20s. 40s rest. x7 (fast and explosive) (8, 8, 8, 8, 8, 8, 8, 8)
11-16-13 to 11-23-13
11-23-13
Turkey Trot 8k
11-22-13
A. 3 RM Hang Squat Clean (130#)
B. 2 RM Shoulder Press (77#)
C. 1 RM Front Squat (160#)
D. 500m Row - 1:39.5
11-20-13
For Time - 14:02
11-19-13
3 rounds - 24:06
11-18-13
A. Hang Squat Snatch x3 / Hang Squat Snatch (below knee) x2 / Hover Snatch x1
x5 (55, 60, 65, 70, 75)
B1. Clean Pull 3, 3, 2, 2 (125, 130, 135)
B2. Bench Press. AMRAP (90#) (7, 6, 7)
C. T2B. AMRAP 8 min (72 reps)
11-16-13
Deadlift - build to a tough 3 (275#)
+
w / partner
800m run
rest
400m run
rest
200m run
rest
x3
Turkey Trot 8k
11-22-13
A. 3 RM Hang Squat Clean (130#)
B. 2 RM Shoulder Press (77#)
C. 1 RM Front Squat (160#)
D. 500m Row - 1:39.5
11-20-13
For Time - 14:02
- 36' HS Walk
- 4 DL (365 / 250)
- 36' HS Walk
- 3 DL (365 / 250)
- 36' HS Walk
- 2 DL (365 / 250)
- 36' HS Walk
- 1 DL (365 / 250)
- 50 DUs
- 25 Burpees
- 50 DUs
- 25 Burpees
- 50 DUs
11-19-13
3 rounds - 24:06
- 800m run
- 30 Wallballs
- 60 DUs
11-18-13
A. Hang Squat Snatch x3 / Hang Squat Snatch (below knee) x2 / Hover Snatch x1
x5 (55, 60, 65, 70, 75)
B1. Clean Pull 3, 3, 2, 2 (125, 130, 135)
B2. Bench Press. AMRAP (90#) (7, 6, 7)
C. T2B. AMRAP 8 min (72 reps)
11-16-13
Deadlift - build to a tough 3 (275#)
+
w / partner
800m run
rest
400m run
rest
200m run
rest
x3
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