WED 092116

WHAT??!! nothing fo sure but felt like posting something. Stuff I have in my head. Keep bending that bar!!

*Warm up: 5 Slow Rounds:
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
ME Chest to Bar (CTB)

1) Clean & Jerk 1 RM

2) Overhead Squat 1RM

3) “Grace” – 30 C&J @ 135

4) AMRAP 12 Minutes:
Row 250m
10 Muscle-ups
Row 250m
10 Thrusters 135/95

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Monday 5/30/16

Happy Memorial Day!

us-flag-and-soldier-1

BB WORK:
1) Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90%
2) Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%

STRENGTH:
4X3 BTN Push Press with 3 second Pause OH (clean grip) – AHAP

METCON A:
‘Murph’
1 mile Run
100 pull ups
200 push ups
300 Air Squats
1 mile Run
w/20# vest

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

Thursday 2/17/16

You should Fight the urge to add anything in at higher intensity. You have to take it upon yourself to really push the threshold in the work that is given to you on the other days of the week, and to use your rest days wisely.

Active/Recovery Wod:
5k Row (moderate pace)

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.