5.19.16

Active Recovery

10 min EMOM

:30 on/:30 off bear crawl

Mobility

5 rounds

1 k row 1:50-2:05/2:00-2:15

15/10 cal assault bike(sprint-ish)

:10 Free Standing Handstand Hold

5.18.16

Warm up:

5 min easy row + 6 cal every :30 for 5 min

Mobility

A) class

B) Deadlift – Warm up then, 70% x 3 reps, 80% x 3 reps, 90% x 3+ reps.

C) run 1 mile+60 pullups in as few sets as possible. 3 sets max. Priority is to complete pullups. Secondary is time. Notate both.

5.11.16

Warm up; ski erg 1250 m

Mobilize

A) class 

B)Strength: Deadlift 

75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

C) 15 muscle ups for time… 5 min cap.

D) tabata row+4 min rest+tabata row

5.10.16

Warm up:

10 min emom of Cindy 

A) class

B)Strength: 

 15 min emom
 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70%)
 5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70% + 5kg)

5 rounds – Every 60 seconds, perform:
-1x clean + 1x front squat + 1x jerk (70% + 10kg)
C) 10 min emom

7 strict CTB pullups/7 strict pullups 

D) 3 sets of max false grip ring pullups 

5.9.16

Today is a lot of barbell but, it’s a relatively low volume day. As we move into our off season phase we will begin to build the body; rather than test it every day. 

Warm up) chill row X 8 min

Complete in any order

A) class

B)Strength: 
1)10 rounds – Every 2 minutes perform:

-1x Squat snatch + 2x overhead squat (Work up to a 1+2 max for the day), then:

2) Back squat: Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

*If you have a legitimate and recent 1 rep max back squat, take the percentages off of 90% of your 1 RM. If you are just getting back into the game, go off of 100% of your most recent 1 rep max.

C) 10 min emom

Even) 10 bur…

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