Friday 3/25/16

2016-03-24_21-19-26

BB WORK:
Muscle Snatch – 7×1 – AHAP

PRIMAL: 16.5 Warmup. At a comfortable pace:
3 rounds of:
7 Thrusters (115/75)
7 Bar-Facing Burpees

*Rest until you feel recovered but not cold.

METCON A – Open workout 16.5:
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65)
Bar-Facing Burpees

Win everything!

Wednesday 2/24/16

Week 1 Day 3

BB WORK:
1) EMOM for 5:00 – 2 Power Snatches @80%
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @75-80%

METCON A:
21 Thruster (95/65)
21 Bar Facing Burpees
18 Thruster (95/65)
18 Bar Facing Burpees
15 Thruster (95/65)
15 Bar Facing Burpees
12 Thruster (95/65)
12 Bar Facing Burpees
9 Thruster (95/65)
9 Bar Facing Burpees
6 Thruster (95/65)
6 Bar Facing Burpees
3 Thruster (95/65)
3 Bar Facing Burpees

Metcon B:
AMRAP 3 Minutes:
Sprint 200m
ME Double-unders in remaining time

Monday 121415

I wanted to give a big welcome to the most recent #IronGrip followers. Thanks for following and feel free to post to site. Also send your photos and videos to coach@irongriptainingsystem.com

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BBGYMNASTICS:
Snatch: 1X2@75, 1X1@80%, 1X1@90%, 3X1@93%, 1X2@80%, 1X1@85%, 1X1@90%
*Keep rest under 2 minutes

STRENGTH:
Back Squat: 5×3@85%
*All sets exactly 85%.. for all same weight. Keep rest under 3 minutes.

METCON A:
For Time:
21 Thrusters (95/65)
9 Muscle-Ups
15 Thrusters (95/65)
7 Muscle-Ups
9 Thrusters (95/65)
5 Muscle-Ups

METCON B:
5 Rounds:
250m Row
50 Double-unders
*Rest one minute. All out. All rounds.

Friday 112015

Ashwin warming up for Deadlifts. #trainirongrip
Ashwin warming up for Deadlifts. #trainirongrip

BBGYMNASTICS:
5X 1+1 Snatch from floor + Snatch from power position (hips) @ 70%

STRENGTH:
Back Squat – 3×10 @65%-72%

METCON A:
‘Open Workouts 14.5’
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Burpees

METCON B:
Every 45 seconds for 10 minutes
1 Power Cleans & Jerk (185/120)
1 Bar Muscle Up

GYMNASTICS WORK:
EMOM for 6 minutes
1 Legless rope climb
1 Rope Climb (w/legs)

Wednesday 05062015

A) BB Gymnastics:
1) 5 x 1 – 3-Position Clean + 1 Jerk – AHAP, rest 60 sec.
*Notes: Position #1 is from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

B) Strength:
5 x 5 – Push Press – AHAP

C) Met-Con:
20 minute AMRAP
1 Rope Climbs (legless)
5 High Knees with Med ball (20/14#)
10 Med ball Burpees
10 sit-ups with the Med ball in hands over head
10 Med ball Slams
200m Run with med ball
*Notes: Med Ball burpees. chest touches the med ball. once up complete by doing a wall ball.

D) Pain WoD:
7 Muscle Ups
14 Thrusters 115/75#
25 HR Pushups
5 Muscle Ups
10 Thrusters 115/75#
25 HR Pushups
3 Muscle Ups
6 Thrusters 115/75#
25 HR Pushups
*substitute Muscle Ups with Chest to bars if need to. Double the reps

Extra

Group #1 Conditioning:
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups

Group #2 Conditioning:
30 minute Row
*not concerned about distance. Focus on technique, breathing and pace.