A. Chain squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Fight gone bad"
11/8/11
Tuesday, November 8th 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 125 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 18 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 18 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 125 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 18 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 18 seconds
Rest 2:30
Monday, November 7th 2011
A. Build to a 1rm back squat
B. Wide grip pronated pullups 3x5; rest 2:30
C. Muscle ups 4 on the minute for as long as you can hold pace
B. Wide grip pronated pullups 3x5; rest 2:30
C. Muscle ups 4 on the minute for as long as you can hold pace
Saturday, November 5th 2011
A. Build to a heavy single clean and jerk
B. Split jerk 3x3; rest 3 min
+
"Nancy"
B. Split jerk 3x3; rest 3 min
+
"Nancy"
Friday, November 4th 2011
A. OHS 10x3; rest 90 seconds (fast and smooth, full ROM)
B. Power snatch x1/OHS x1/Squat snatch x3, x5 sets; rest 2 min
+
Amrap 20 min:
200 meter jog
2 leg less rope climbs
5 pirallete hspu
B. Power snatch x1/OHS x1/Squat snatch x3, x5 sets; rest 2 min
+
Amrap 20 min:
200 meter jog
2 leg less rope climbs
5 pirallete hspu
Wednesday, November 2nd 2011
A. Band squats 2x10; rest 90 seconds (focus on speed, not resistance)
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
+
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
Tuesday, November 1st 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 100 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 15 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 15 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 100 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 15 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 15 seconds
Rest 2:30
Monday, October 31st 2011
A. Build to a max effort triple back squat
B. Weighted mixed grip chin ups 3x6 (alternate per set); rest 2 min
+
3 muscle ups on the minute for as long as you can go, when you fail to
get three, its over
B. Weighted mixed grip chin ups 3x6 (alternate per set); rest 2 min
+
3 muscle ups on the minute for as long as you can go, when you fail to
get three, its over
Saturday, October 29th 2011
A. Build to a 1rm clean and jerk
B. Hang squat clean 3x3; rest 2 min
+
1/2 "Kalsu"
50 thrusters 135# for time
Top of every minute perform 5 burpees
B. Hang squat clean 3x3; rest 2 min
+
1/2 "Kalsu"
50 thrusters 135# for time
Top of every minute perform 5 burpees
Friday, October 28th 2011
A. OHS 5x3; rest 3 min (80% effort)
B. Snatch balance 5x5; rest 3 min (technique work, not for weight lifted)
+
5-1-5-1-5 hspu ladder for time
+
For time:
5 rope climbs (20')
10 wall balls
4 rope climbs
10 wall balls
3 rope climbs
10 wall balls
2 rope climbs
10 wall balls
1 rope climb
10 wall balls
B. Snatch balance 5x5; rest 3 min (technique work, not for weight lifted)
+
5-1-5-1-5 hspu ladder for time
+
For time:
5 rope climbs (20')
10 wall balls
4 rope climbs
10 wall balls
3 rope climbs
10 wall balls
2 rope climbs
10 wall balls
1 rope climb
10 wall balls
Wednesday, October 26th 2011
"Daniel"
50 pullups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pullups
50 pullups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pullups
Tuesday, October 25th 2011
Increase weight per set in each movement
3 sets:
3 tough TnG power snatch
Sprint 75 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 12 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 12 seconds
Rest 2:30
3 sets:
3 tough TnG power snatch
Sprint 75 meters
Rest 2:30
+
3 sets:
3 tough TnG deadlift
Row sprint 12 seconds
Rest 2:30
+
3 sets:
3 tough TnG power clean
Airdyne sprint 12 seconds
Rest 2:30
Monday, October 24th 2011
A. Build to a heavy single back squat
B. Weighted chin ups 5x5; rest 3 min
C. 50 muscle ups not for time
B. Weighted chin ups 5x5; rest 3 min
C. 50 muscle ups not for time
Saturday, October 22nd 2011
A. Clean and jerk; build to a 1rm
B. Front squat 3x3; rest 2 min
C. Jerk 3x3; rest 2 min
+
For time:
10 ghd sit ups
20 deadlifts 225#
10 ghd sit ups
20 hang squat cleans 135#
10 ghd sit ups
20 thrusters 95#
10 ghd sit ups
20 burpees
10 ghd sit ups
B. Front squat 3x3; rest 2 min
C. Jerk 3x3; rest 2 min
+
For time:
10 ghd sit ups
20 deadlifts 225#
10 ghd sit ups
20 hang squat cleans 135#
10 ghd sit ups
20 thrusters 95#
10 ghd sit ups
20 burpees
10 ghd sit ups
Friday, October 21st 2011
A. OHS 3x3 (80%); rest 90 seconds
B. Power snatch x2/snatch balance x2/OHS x2/Squat snatch x2; rest 2
min x5 (light and smooth on all sets)
+
Amrap in 20 min
1 legless rope climb 20 feet
3 strict hspu
B. Power snatch x2/snatch balance x2/OHS x2/Squat snatch x2; rest 2
min x5 (light and smooth on all sets)
+
Amrap in 20 min
1 legless rope climb 20 feet
3 strict hspu
Wednesday, October 19th 2011
A. Back squats with chains 3x5 (80% effort, fast and explosive); rest 2 min
+
"Fran"
21-15-9
thrusters/chin ups
+
"Fran"
21-15-9
thrusters/chin ups
Tuesday, October 18th 2011
A.Front Squat - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
Sunday, October 16th 2011
Run 15 min @ Z1
+
Run 1 min @ high tempo
rest walk 1 min x 10
+
run 30 sec uphill @70% effort
walk down x 3
+
Walk 10 min brisk recovery
+
Run 1 min @ high tempo
rest walk 1 min x 10
+
run 30 sec uphill @70% effort
walk down x 3
+
Walk 10 min brisk recovery
Saturday, October 15th 2011
A. back squat @ 30X0; 5,3,2,5,3,2; rest 4 min
+
150 wall balls for time - 20# to 10 ft
(video and report in on this one - good depth!)
+
150 wall balls for time - 20# to 10 ft
(video and report in on this one - good depth!)
Thursday, October 13th 2011
AD - Z1 for 15 min
+
2 muscle ups unbroken every 30 sec for 10 min
+
HS walk practice for max distance in 10 min
+
AMRAP DU's in 10 min
can only do 25 unbroken sets, choose hard rope
+
2 muscle ups unbroken every 30 sec for 10 min
+
HS walk practice for max distance in 10 min
+
AMRAP DU's in 10 min
can only do 25 unbroken sets, choose hard rope
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