8-27-14

STRENGTH

Development: 4 Sets
DB Snatch x 5 each arm
PVC OH Squat x 15

Enhancement:
20 minutes to build to a Heavy Hang Power Snatch and OHS
(105llbsOHS, then 115lbs and bar OHSx10)

Performance & Competition:
20 minutes to build to a Heavy Hang Snatch

FITNESS
(Rx: 135#/95#) (Scale TTB: K2E or Knee Tuck)

AMRAP: 4 Minutes

7 Ground to Overhead
7 Toes to Bar
--- 30

Rest 3 Minutes

AMRAP: 3 Minutes

5 Ground to Overhead
5 Toes to Bar
--- 22

Rest 2 Minutes

AMRAP: 2 Minutes

3 Ground to Overhead
3 Toes to Bar

---13

Rest 1 Minute

AMRAP: 1 Minute
Ground to Overhead

---4

TOTAL: 69 @ 105LBS Knees to Elbows

8-25-14

STRENGTH

3 Rounds:

Front Squats x 5 (@90% 5RM)
135 x 5-6

Rest 90 Seconds
Double KB Bent Over Rows x 6-8
24kg Kb

Rest 90 Seconds


FITNESS

AMRAP: 6 Minutes

10 Pull-Ups (kipping Pull Ups)
15 Thrusters 95#/65# (75LBS)
30 Double-Unders (60 Singles)
Rest 4 minutes

1 round + 40

Repeat 6 min AMRAP

1 round + 30

8/21/14

STRENGTH

4 Sets:

DB Reverse Lunge into SLDL x 6-8 reps each leg

35 lbs

Rest 1 minute

KB Waiters Walk 50m each arm

16kb kg

Rest 1 minute

FITNESS

EMOM: 12 Minutes

5 Deadlifts (185#/135#) 155lbs

10 Jumping Goblet Squats 20kg KB

Trouble w squats. Workout was too much

Remainder of time hold a push up plank

8/19/14

STRENGTH

3 Sets:

Romanian Deadlift x 6-8 Reps (165LBS x 6!!!)
Rest 60 Seconds
Weighted Chin Up x 4-6 Reps (Bw x 6, 25 DB x 6, 35lb KB x 4, 35lb KB x 4)
Rest 60 Seconds
Suitcase Carry x 50 Meters (24KG)
Rest 60 Seconds

FITNESS

AMRAP: 12 Minutes

AirDyne 0.33 miles or Row 250 meters
5 Right arm KB/DB Power Snatch (35 LB DB)
5 Left arm KB/DB Power Snatch
5 Burpee pull ups

4 rounds plus .25 AD

8-5-14

STRENGTH

4 Sets:

Romanian Deadlift x 6-8 reps
Rest 60 seconds
Weighted Chin Up x 4-6 reps (1BWx6... 3x20lb DBx4)
Rest 60 seconds
Suitcase Carry x 50M each arm
Rest 60 seconds (24KG KB)

FITNESS

Complete for time:

100 KB Swings (24/16) (20 KG)
75 Air Dyne or Row Calories
50 Evil Wheels

*This can be broken into any amount of sets and reps.

17:26

8-1-14

WARM UP/MOVEMENT CORRECTION:

Run 1 Lap

10 Step Ups ea. Leg
5 PVC Pass Through Lunges ea. Leg
10 PVC Overhead Squats
10 Ring Rows
5 Burpee Frog Jumps

STRENGTH:

2 Sets:

Dumbbell (35LBS!!) Walking Lunges x 20 Steps
Rest 60 Seconds
Strict Pull-Ups x Max Reps (8x)
Rest 60 Seconds

FITNESS:

6 Sets for Max Reps of:

30 Seconds: DB Thrusters (40#/30#) (35LBs!!!)
30 Seconds: Rest
30 Seconds: Box Jump Overs (24″/20″) (20" box!!!)
30 Seconds: Rest

Thrusters: 62
Box Jumps: 52