01-11-14

20 min AMRAP - 5 rds +8

• 5 Squat Snatch 75#
• 10 Toes to Bar
• 20 Double Unders

01-10-14

A. Power Clean x1 / Push Jerk x2 / Split Jerk x3. 2 min rest. x5 (85, 95, 100, 105, 110x5)

 

B1. Push Press @ 31x1. 4-6 reps. 1 min rest. (65, 70, 75, 80, 85)

B2. "Lean Away" Pull Ups. 4-6 reps. 1 min rest. x5

 

C1. Bent Over Row. 10-12. 1 min rest. (55#)

C2. Feet-elevated Push Up (20"). AMRAP. 2 min rest. x3 (9, 7, 7)

01-08-14

A. Squat clean x1 / hang squat clean x3 / front squat x5. 3 min rest. x5 (85, 95, 105, 115, 115)

 

B. Unbroken wall balls. 21 reps. 1 min rest. x5 (0s, 48s, 52s, 52s, 48s)

+

5 min AMRAP - 42 reps

• 30 Bar facing burpees
• 30 Power Clean 100#

01-07-14

Not for time and broken up however:

30 HSPU [head to abmat] (sets of 2+) (used 10# plate)

30 CTB Pull Ups (sets of 3+)

(e.g. 10 rds of 3 hspu and 3 ctb , or 15 sets of 2 hspu then 10 sets of 3 ctb, etc... however you want to do it, just get the work done and practice technique/efficiency)

+

Not for time and broken up however:

30 Ring Dips (sets of 3+)

60 Toes to Bar (sets of 5+)

01-06-14

For time - 16:21

50-40-30-20-10

• Back extension
• Double under
• Airdyne "clicks" (Rusty)

01-03-14

500m row @ 1:51

2 min rest

x8

(7 min rest between 4 & 5)

(same rules as last week... rest 5 min if you go 1:53+, but only stop if you go 1:53+ twice in a row... otherwise just take a 5 min break and continue)

 

1:51.3; 1:51.5; 1:51.4; 1:51.5 (r7) 1:51.3; 1:53.3 (r5) 1:53.1, 1:52.8

01-02-14

A. Squat Snatch. 20 singles with 75-85#... technique trumps load (75#)

 

B. Push Press. 3, 3, 3. 2 min rest.  (85, 95, 105)

 

C1. Bench Press. 8-10 reps. 1 min rest. (70, 75, 80, 85, 90)

C2. Weighted Pull Up. 3-4 reps. 3 min rest. x5 (4#, overhand grip)

12-31-13

A. 3 position squat clean (mid thigh, knee, floor). 7 sets of the complex... rest as needed... build throughout. TnG from floor for 3rd position (85, 95, 105, 115, 120, 120, 120)

+

1000m row

10 Squat Clean 65#

750m row

15 Squat Clean 65# 

500m row

20 Squat Clean 65#

250m row

25 Squat Clean 65#

(don't smoke yourself on the rows)

(23:35)

12-30-13

A. Muscle Ups.  Practice however you want.  Also try hanging in false grip on the bar and playing with pull ups like that.

 

B. Chest to Bar pull up. 10 for time. 4 min rest. x4 (1:27, 1:35, 2:00, 2:05)

 

C. HSPU. Practice withOUT the 10# plate and try 20 kipping reps.. but if you have to, add the 10# and do 20-30 reps.  Just build confidence and get used to the movement. (20 kipping ab mat only)

 

D. Ring Dips. AMRAP sets of 3 in 7 min.(12 sets)

12-28-13

A. Hang Power Snatch x2 / Power Snatch x1. x7. rest 2 min (55, 60, 65, 70, 75, 75, 80)
(80 sloppy, failed twice)
+
50-40-30-20-10
Double Unders
10-10-10-10-10
GHD Sit Ups
7:38

(For power snatch, Touch n go into rep from the floor... Good pulling from the ground. Patient, knees pull back from the ground then go back in front before "popping")

12-27-13

500m row @ 1:52
2 min rest
x9
(5 min rest between 3 & 4, 5 min rest between 6 & 7)

(1:49.9; 1:50.5; 1:50.7; 1:49.9; 1:52.7; 1:55.7; 1:52.2; 1:56.3; 1:52.5)