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

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Tuesday 10262015

Andrew Ramirez who defines what mental strength means repping 275x4 OHS
Andrew Ramirez who defines what mental strength means repping 275×4 OHS

BBGYMNASTICS:
5×1 – 3 Position Clean (Floor, Hang, Hip) @ 80%

STRENGTH:
5×1 – Push Press + Push Jerk + Split Jerk – AHAP

MET-CON:
3 Rounds of:
20 Lateral Over the Bar Burpees
30 Wall balls (25/20)
10 Sumo Deadlift High Pulls (95/65)

ENDURANCE:
1000M Row
Rest 3 minutes
700M Row
Rest 2 minutes
500M Row
Rest 1 minute
250M Row

Wednesday 04292015

I had the pleasure of spending the day at JUGGERNAUT training facility.
The highlight of the day was being able to learn and work with these great athletes. Thanks for the knowledge.
with – Anthony Pomponio & Colin Burns

IMG_20150419_131813580            _20150421_162855

A) BB Gymnastics:
1) 5 x 1 – 1 Clean + 1 low-hang clean + 1 Jerk – AHAP
*Notes: complete complex without dropping the bar. NO MISSES.

2a) 5 x 3 – Clean First Pulls w/ 3 count pause at the knee – AHAP
2b) 5 x 3 – 1¼ Front Squats – AHAP

B) Met-Con:
“Nutts” for time (33 minute time cap)
10 Handstand Push-ups
15 Deadlifts, 250/185#
25 Box Jumps, 30″/24″
50 Pull-ups
100 Wall-Ball Shots, 20/14#
200 Double-Unders
400m Run with a 45/25# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

C) Interval:
5 rounds of:
15 Calorie Bike
10 Burpees
5 Squat Snatch (115/75)
Rest 1:1 between rounds

D) Extra:
5 minutes to complete:
1 minute of 1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

E) Accessories:
1a) 3 x 8 GH Raise
1b) 3 x 15 Reverse Hypers