1-29-15

STRENGTH



Enhancement, Performance, Competition: 4 rounds: Back Squat 90% x 3

165/175/185/190

FITNESS

10 Ring Dips (box dips 2 20" boxes, 2 Wall Ball 20lb, 9, Ring Dips, 4 Wall Balls, ….1,20.

(10,2;9,4;8,6;7,8;6,10;5,12;4,14;3,16;2,18;1,20)

1-20-15

STRENGTH

Clean and Jerk Technique followed by

30 reps C+J

Not for time but quality. This should not be a maximal load but a load which is light enough for you to focus on good technique on each rep and start to form muscle patterns. This can be a power clean or squat clean depending on what your focus is. If you have no focus, work on power cleans and power jerks.

(15 min cap)

115lbs

FITNESS

The workout should be a sprint workout.

The first two rounds of deadlifts should be unbroken and easy with good form, so choose weight accordingly. There is a difference between wanting to do a heavier weight, and being able to use a heavier weight for this workout. If you cannot get the reps unbroken, you must go with a weight you can.

3 Round for Time
15 Deadlifts, (P: 225/145, C:245/165)
15 Dumbbell Push Press, (P:45/30; C:50/35) 40#

DO NOT DROP DBS FROM OVERHEAD. 15 BURPEE PENALTY IN MIDDLE OF WORKOUT

Core Finisher if you have time: Tabata FLutter Kicks

1-22-15

STRENGTH

Development:

Goblet Squats 5×8

Enhancement, Performance, Competition

4 sets Back Squat x 4 @85%

155/155/160/160

FITNESS

3 rounds

20 Ball Slams

30 Push ups

40 walking Lunges

(P/C: Carry Slam Ball For Lunges)

15 Minute Time Limit

15:11

1-15-15

STRENGTH

Week 2 of Back Squat cycle. We are looking to get 5 reps for 5 sets with the same weight. The first 3 sets should be relatively easy. Sets 4 and 5 the last reps of each set should be challenging


E, P, C: 5 rounds: Back Squat 80% x 5

145/150/150/150/150


FITNESS

Scale weights accordingly. If you need to, use PVC for the OHS

3 Minutes:
20kg Kb / 75lb BB -- 147 reps

Ascending ladder, 10 KB Swings, 10 Push Ups; 20 KB Swings; 20 Push Ups; 30 KB Swings, 30 Push Ups:

Rest 3 min;

3 minute AMRAP Ascending ladder: 10 KB Swings, 10 OHS (95/65); 20 KB Swings; 20 OHS (95/65); 30 KB Swings, 30 OHS:

Rest 3 min:

3 min AMRAP 10 KB Swings, 10 Thrusters (95/65); 20 KB Swings; 20 Thrusters; 30 KB Swings, 30 Thrusters


E

1-13-15

STRENGTH

EMOTM x 15 Minutes:

Minute 1 Sumo Deadlifts x 3 (These should be relatively heavier weight than last week)

205/205/205/205/205

Minute 2 Chin Ups x 6-8 (Strict weighted/Strict Chest 2 Bar/Negatives/Body Rows) (Increase weights from last week)

12KGx6/12x6/12x5/12x4/12x4)

Minute 3: Plate Raises x 10 (same weight as last week) or x 8 (heavier weight than last week)

35x8x5

FITNESS

4 rounds:

30 sec Max Effort Row or AirDyne

rest 30 sec

30 Sec Max Effort Push Up

Rest 30 sec

30 sec Max effort Box Jump

Rest 30 sec

30 sec Max Effort Pull Ups (C: C2B)

175!

1-6-15

STRENGTH

EMOTM x 15 Minutes:

Minute 1 Sumo Deadlifts x 8 (185)

Minute 2 Chin Ups x 5 (Strict weighted/Strict Chest 2 Bar/Negatives/Body Rows)

Body/12KG KB,body/body/body

Minute 3: Front Plate Raises x 8

25# Plate

FITNESS

21-15-9

DB Push Press 40#

Burpees

(P: 45/30 and burpees onto a 45#plate)

(C: 50+/35+ and burpees onto a 45# plate)