9.30.15

This is a critical day. Work so hard that you earn your rest on Thursday. If you train constantly with no bodywork, no muscle stim, and no rest days and think you are doing good; you are sadly mistaken. 

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A) Back Squat: 3 sets x 5 reps @ 90% of 5 RM on Monday

B) Push jerk: 3 sets x 5 reps within 90% of 5 RM on Monday
C) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) Teams of 2, AMRAP 30:

9 Muscle ups

9 Thrusters, 165/115

9 Deficit HSPU 6/3″

9 Power Cleans, 165/115

9 Bar Muscle ups

9 Jerks, 165/115

9 Pistols (9/side)

9 KBS, 2/1.5

100′ HS Walk
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9.29.15

warm up 

5 min emom 10 burpees

5 min emom 20 squats

5 min emom 4 muscle ups

1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

2nd session

Class

9.28.15

If you are a competitor who wants to compete do A-C before you do class. If you don’t want to compete you can do the class and then A-C if you want to do it all in one session. 

warm up: 2k row + 5 rnds of Cindy 

A) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B) push jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
C) 3 rounds 

row 1000m + :30 rest + 400m run + 2 min rest

 Optional:

2×800, 4×400, 6×200, 4×400, 2×800 (do this with partner. Rest while they run. Run while they rest.)

Second session.                 

Do class or<…

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9.26.15

A) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
B) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
C) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday

D-Z) lots of conditioning. 

9.25.15

A) Snatch: 10 rounds – Every 90 seconds, complete:

1  snatch (90-95% 1 RM)

Rest 5 min

B) Clean and jerk: 10 rounds – Every 2 minutes, complete: 

1 clean and jerk (90-95% 1 RM)

Rest 5 min

C) 15 min cap Front squat: Work up to a 3 RM

D) 3 rounds

Run 400 m with medball+50 yard yoke carry 395/275

*For the snatch and clean and jerk, all 10 singles must be down in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as pos…

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