Tuesday 6/14/16

BB WORK:
Power Snatch: 4×4
Start near 80% based on how you feel and climb if it stays smooth. Try not to get caught up in moving maximal weight. It’s time to clean the movements up while getting comfortable with repeating moderately heavy weight. Drop and reset each rep.

STRENGTH:
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed
2) Front Squat: 1X5@65%, 1X5@70%, 1X5@75% – rest as needed

METCON A:
10 Shoulders to OH @75% of C&J 1rm
Row 1k
30 Lateral Burpees (over the bar)

ENDURANCE WORK:
EMOM 10 Minutes
200m Row SPRINT
Row number 10 should be the type that you fling the handle at the end and sort of fall off the rower seat but your feet are strapped in and you can’t get yourself to undo the straps. 😛

Friday 5/27/16

BB WORK:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm.

STRENGTH:
1) Back Squat: 2X5@65%, 3X5@70% – rest as needed.
2) Front Squat: 4X5@60% – rest as needed.

METCON A:
3 rounds for time of:
12 Strict HSPU
12 Power Cleans 185/125#
24 Split jumps

METCON B:
5 Rounds
45 Double Unders
300m Row
15 GHD Sit Ups

GYMNASTICS:
5 Attempts at a Max Distance HS Walk
Rest 2:00 between attempts.

Tuesday 5/10/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Mid-hang Snatch: 5×3@80% of 3rm

STRENGTH:
1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed

METCON A:
5X400M Run – rest 1:1
*All out every round.

METCON B:
3 Rounds:
40 Double Unders
30 KB Swings 53/35
20 Burpees
10 Toes to Bar

GYMNASTICS:
7:00 AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible.
*If 5 CTB pull-ups is above your capacity, pick a number you can hit consistently for the entire 7 minutes.

Tuesday 4/5/16

BB WORK:
1) Pause Clean (3 count pause @ knee) + Jerk: 5×2+1 – work to a heavy (but perfect) double for the day
2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1

STRENGTH:
1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80%
2) Front Squat: 1X5@60%, 3X5@70%

METCON A:
21-15-9
Calorie Row
Power Snatch (105/75)
T2B

METCON B:
5 rounds of:
:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AB Calories
:15 Rest

Tuesday 3/22/16

Open Week 5 Day 2

IMG_1005
Johnny ‘B good’ getting after those Double Unders.

BB WORK:
1) 7×1 – Clean from blocks (just above knee) & Jerk – AHAP
2) 5×2 – Jerk Recoveries @90% (of max Jerk) or AHAP

PRIMAL – AMRAP 4 Minutes:
Row 10 Calories
10 Deadlifts (155/105)

METCON A – FOR TIME:
40 6″ Target Burpees
40 Thrusters (45/35)
30 6″ Target Burpees
30 Thrusters (95/65)
20 6″ Target Burpees
20 Thrusters (135/95)
10 6″ Target Burpees
10 Thrusters (155/105)

METCON B – 3 Rounds:
Max Box Jump-overs 24/20″ in 1 minute
*Rest 1 Minute
Max Shoulder to OH in 1 minute @65%
*Rest 1 Minute