Tuesday 09012015

BB Gymnastics:
Hi-Hang Clean & Push Jerk – 4X3 – (shoulders even with the bar – start roughly 3-6″ below the hip.)
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Met-Con:
5 minute AMRAP of:
7 Wall Balls (20/14)
7 Box Jumps (24/20)

*Rest 2 minutes

3 minute AMRAP of:
10 Jumping Lunges
5 Pull Ups

Interval Work:
5 rounds of:
15 Target Burpees
5 Power Cleans (185/120)
*Rest 1:1 between rounds

Sled Work:
‘IronGrip Sled Test’
40m Sled push sprint down
40m Sled push sprint back
30m Sled push sprint down
30m Sled push sprint back
20m Sled push sprint down
20m Sled push sprint back
*Complete in 90 seconds or below. IF you do not complete the test in under 90 seconds, re-test at a lighter weight.

Monday 08312015

We’re eight weeks in to our Strength cycle, which means you all heard & read the magic words—”it’s de-load week!”. This is not a “leading up to testing” de-load, but a “Dear Jesus, I need some rest” de-load. Enjoy this week, kids.

Also, when I say “don’t max out”, please… DON’T MAX OUT.

BB Gymnastics:
Hi-Hang Snatch – 4 x 3 – (shoulders even with the bar – start roughly 3-6″ below the hip.)
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Strength:
Overhead Squat – 5@60%, 5@65%, 5@70%

Met-Con:
5 Rounds of:
5 Hang Power Snatch (135/95)
10 Back Rack Lunge (135/95)
15 Deadlift (225/135)
*Do not drop bar between snatches & lunges. Must keep barbell off the ground for entire reps of HPS and BRL, 200m run penalty if you put weight down before finishing BRL.

Interval Work:
60 Double-unders
30 Weighted step-ups (24/20) with 44/28 Kettlebells
*rest 1 minute between rounds

Gymnastics Work:
With a 4 minute running clock:
Max muscle-ups in 1 minute
30 Second transition
Max alternating pistols in 1 minute
30 Second transition
Max HSPU in 1 minute

Saturday 08292015

BB Gymnastics:
1) Sots Press in Clean position – 5, 4, 3
*ascending weights but light enough to do comfortably, we’re using this strictly for mobility in this case!

2) Full Snatch – 1@85% x 2, 1@90% x 2, 1@95% x 2

3) Clean & Jerk – 1@85% x 2, 1@90% x 2, 1@95% x 2

Interval Work:
21/15 Assault Bike calories
21 Thrusters 95/65lbs
21/15 Assault Bike calories
Rest 90 seconds
15/12 Assault Bike calories
15 Thrusters 115/75lbs
15/12 Assault Bike calories
Rest 90
9 Assault Bike calories
9 Thrusters 135/95lbs
9 Assault Bike calories

Gymnastics Work:
Every 2 minutes for 12 minutes (6 rounds)
50′ HS walk or 12 HS Shoulder Touch
12 CTB pull-ups
*Rest remainder of round

Accessories:
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4 x ME
-Crunch – 3 x ME

Friday 08282015

Knowledge is power!

Sled-Training-Neal-Maddox-582x319

Sleds are a great tool for building work capacity, muscular endurance, acceleration, strength, and recovery and all around awesomeness!

I think it’s sad I hardly see anyone dragging a sled or pushing a prowler. Next to a squat rack and a barbell, I would say the sled is one of the top essential pieces of strength and conditioning equipment for any lifter. Since I began Sled work I’ve seen the biggest gain in strength ever. Not only in myself but the IronWarriors as well. Give it a Go!

-Coach Mitch

BB Gymnastics: Compare to 8/21/15
1. 3×3 – Snatch from Blocks @ Top of knee – AHAP
2. 3×3 – Clean & Jerk from Blocks @ Top of knee – AHAP
*Note: For 1 & 2, reps do not need to be touch and go; however, re-grip should happen immediately.

Strength:
Sumo Deadlift: 5@60%, 5@65%, 5@70%

Met-Con:
12 min AMRAP of:
6 sumo Deadlift (155/115)
12 Goblet Squats (70/44)
12 Kb Snatches (70/44) (complete However)
20 Waiter Carry KB Lunges (10L/10R) (70/44)

Sled Work:
4 Rounds
100′ Sled pull – Forward Facing – Medium Weight
*Rest 1:30 minutes between pulls

Pain WoD:
‘Kelly’
5 Rounds
400m Run
30 Box jump (24/20)
30 Wall ball shots (20/14)

Wednesday 08262015

BB Gymnastics:
5×1 – Snatch complex – Hang Power Snatch (top of the knees) + Snatch Balance + OH Squat

Strength:
1) Shoulder Press – 5@60%, 5@65%, 5@70%
2a) 5×3 One-Stop Snatch Pull (3 count pause at bottom of knee) @ 100%-110% of max Snatch
2b) 5×5 Pressing Snatch Balance – AHAP

Met-Con:
10 Power Snatch (135/95)
1 Muscle-up (Bar)
9 Power Snatch
2 Muscle-ups
8 Power Snatch
3 Muscle-ups
7 Power Snatch
4 Muscle-ups
6 Power Snatch
5 Muscle-ups
5 Power Snatch
6 Muscle-ups
4 Power Snatch
7 Muscle-ups
3 Power Snatch
8 Muscle-ups
2 Power Snatch
9 Muscle-ups
1 Power Snatch
10 Muscle-ups
*Power Snatch @ 135/95 with Bar Muscle Ups

Interval Work:
5 rounds for total working time of:
3 Ring Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Ring Muscle-Ups
Rest 1:00 after each round.