Friday 4/22/16

BB WORK:
1) Hang Snatch(just above knee) – work to a 3rm – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
For time:
15-12-9 of:
Deficit HSPU 6/4″
Power Clean & Push Jerks 155/95#

METCON B:
For Time
7 Power Cleans 205/125
Run 600m
5 Power Cleans 205/125
Run 400m
3 Power Cleans 205/125
Run 200m

GYMNASTICS:
Put 15:00 on the clock and practice:
Practice Headstands
Handstands
Handstand walks
Handstand taps

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

            

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