Wednesday 6/15/16

BB WORK:
1) Pause Clean (2 count at top of knee): 5X2@80% of 2RM
2) BTN Split Jerk from blocks (drop each rep): 5X2@80% of 2RM

STRENGTH:
1a) Pendlay Rows: 4X3@80% – rest 60 sec.
1b) Bench Press: 4X3@80% – rest 60 sec.

METCON A:
5 sets of:
4 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air-squats
*Rest 1:00 between sets.

METCON B:
5 Rounds
12 Toes to Bar
12 DB Thrusters 50’s/20’s (Lbs.)

ENDURANCE WORK:
5X800m Run – Rest 1:1

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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

Tuesday 11102015

mitch snatch2
We all have dreams. But in order to make dream come into reality, it takes an awful lot of determination, dedication, self-discipline and effort – Jesse Owens

BBGYMNASTICS:
2 Cleans + 1 Jerk – 8x – @80-85%

STRENGTH:
Deadlifts – 3×5 – 80%

METCON:
5 Rounds OF:
10 HSPU
20 GHD Sit-ups
30 Jumping Squats

ENDURANCE WORK:
4 rounds of:
2:00 to complete…
400M Run
ME MU in the remainder of the 2:00
*Rest 1 minute

GYMNASTICS WORK:
3 minute Max effort rope climbs
*1 minute rest
2 minute Max effort rope climbs
*45 second rest
1 minute Max effort rope climbs
*Score total climbs

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

Monday 05042015

A) BB Gymnastics:
1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:
2 Power Cleans + 1 Push Jerk @ 70%

B) Strength:
1) 5 x 2 – Front Squat – start at 80% and increase AHAP

C) Met-Con:
15 minute AMRAP of:
5 Thrusters (135/95)
10 Burpee Box Jumps (24″/20″)
20 Box Step Overs w/ 30/20# med ball
400m Run

D) Extra:
10 minute AMRAP of:
6 HSPU (6″/4″ deficit)
20 (steps) BB Walking Lunges (front rack) (95/65#)
40 Double-Unders