Wednesday 082014

 

Dan B.

Dan B.


Deadlift

3 Rounds
5 Deadlifts
30 Seconds Rest
20 Shoulder Taps or 30 Second Nose to wWall Handstand Hold
1 Minute Rest

“U-Go, I-Go” 
Teams of 2

Complete 5 rounds each (10 total)

9 Hang Power Cleans
200 M Run

Rx: Hang Power Clean 155/105
L3: 135/95
L1: 95/65
L1: 65/45

Competitors
Dynamic Warm Up
10 Side to Side Knee Rolls
Fire Hydrants – 8 to side, 5 forward circles, 5 backward circles

Deadlifts
Rack Pulls – In 15 Minutes work up to a heavy 3 – Not max
*Put bar onto of 45# bumper plates (not comp ones) and do deadliest with bar resting on those.

Superset
3 Rounds
A) 10 Back Rack Box Step Ups per leg – Finish all reps on 1 leg before switching to other
Rest 20 Seconds
B) 15-40 Perfect Push ups – These are NOT for time. Focus quality of movement
Rest 60-90 seconds

Metcon
Every 6 Minutes for 24 Minutes

15 Thrusters (95/65)
400 M Run – Flat ground

Tuesday 081914

 

Ryan - Thunder Cat - getting serious on the erg.

Ryan – Thunder Cat – getting serious on the erg.


Back Squat
12-10-8

“Liars Poker”
AMRAP 12

12 Burpees
25 Double Unders

Rx: As Is
L2: 15 Double Unders
L1: 10 Double Under Attempts or 50 Single Jumps

Compare to 102612

Competitors
Dynamic Warm Up
2-3 Rounds
8 scapular push ups + 3-4 regular Push Ups
10-12 band pull aparts (relax upper traps!)
*If mobility and issue 2×8 wall slides

Push Press
Work Up to a heavy 5
2 Min Weight Change
EMOTM for 5
3 Reps @ 80% of todays

Ring “Chest to Bar” Pull Ups
Every 90 Seconds for 6 Sets
2-5 Reps
*Place a PVC pipe through the rings and try to pull the chest to touch the PVC pipe while hands are pulling on rings.

Seated Dumbbell Press
12-10-8-8

Dumbbell Rows
3 x 10 Ascending

Metcon
3 Rounds for Time
750 M Row
21 Kipping HSPU
15 Hang Power Clean (135/95)

Monday 081814

 

Can you spot the handstand?

Can you spot the handstands?


Power Snatch

Rx: 5 x 1.1.1 – Rest 10 Seconds between 1′s
L2: EMOTM 5 – 3 Hang Power Snatch
L1: EMOTM – 5 Hang Power Snatch

“Jumping Ropes”
For Time

30 Calorie Row
Then
3 Rounds
1 Rope Climb
20 Box Jumps
1 Rope Climb
20 Wall Balls

Rx: Box Jump 24″/20″, Wall Balls 20/14
L2: 24″/20″, 14/10
L1: 20″/12″, 10/6

Competitors
Hang Power Snatch
6 x 3
% Based off of last weeks Heavy 3
70%-70%-80%-80%-85%-85%
*If technique starts to break down – not landing in a good position, arms bendy on landing etc. – stay at a lighter % and make your reps clean and fast. 

Back Squat
15-12-10-8
*Same as prior weeks, try to get 10 on the last set
**Ryan T., Chris D., Sam B., Tiff R., Steve Long, continue with 10-8-6-4 aiming to get 6 on the last round.

Bulgarian Split Squats
12-10-8 – Ascending

EMOTM 15
1) 20/15 Calorie Bike
2) 10-15 GHD Sit Ups
3) 25 Double Unders + 15 Russian KBS (88 or 108/70 or 53)