10.5.15

Warm up:

1 k row+100 dubs+1k row

A)find 5 rep max back squat: try to beat your previous weeks 5 rep. Then 5×95% and 5×90%

B) find 5 rm push jerk. Do not do 95%, and 90%

C) partner workout

21 muscle up 

100 power snatches 75/55

100 thrusters 75/55

15 muscle ups

50 power snatches 95/65

50 thrusters 95/65

9 muscle ups

25 power snatches 135/95

25 thrusters 135/95

Barbell work must be switched every 25 reps.
Session 2

Run 1 mile

Rest 3 min

Run 1 miles

Rest 3 min

Run 1 mile

10.3.15

Warm up: 

Tabata hspu

Tabata burpee

Tabata hsw

B)

1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Bent over row: 3 sets x 5 reps within 90% of 5 RM on Tuesday

C)from .com

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225-lb. deadlifts

Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155-lb. power cleans

One-legged squats

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. 

Find another gear today!

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
Second session:Read More

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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