Friday, October 31, 2014

Saturday November 1st, 2014

Fitness:
A. wall walk.   3 reps every 2 minutes for 12 minutes. 
B. Overhead DB tricep extension x 10 reps x 3 sets. 
C. Ring Rows- accumulate 30-50 perfect reps.  Do 10 more reps than last Saturday. 

D. 
8 rounds for time
8 deadlifts- moderate to heavy
8 push-ups
2 renegade rows. 

Performance:
A. Freestanding Handstand Hold – Technique Work for 12 minutes
B.  Handstand Pushups w/ deficit – 30 perfect reps in sets of 3 unbroken
C. Muscle-up tech work. – accumulate 25 Slow Controlled Negative Reps

D.
8 rounds for time:
8 Deadlifts @ 275#/ 185
8 Strict Handstand Push-ups --sub ring dips
4 Muscle-ups     ----sub CTB.

Thursday, October 30, 2014

Friday October 31st, 2014

Fitness:
A. OHS 5,5,4,4. Sets of 4 just a bit more weight. 
B. same.  Scale sets if you have missed recent sessions 
C. 100 wall balls for time. 

Outright beginners should do some wall ball practice. Approx 30-50 reps 

Performance:

A. TnG Squat Snatch; 3 reps x 4 sets; rest 2 minutes
B. Front-Rack Rear-Foot-Elevated Split Squats (AKA Bulgarian SS) ; 8-10 reps x 4 sets/leg; rest 1 minute between sides

C.
For time:
200 Wall Balls*
(*every time you break, row 350m)


Notes:
– TnG Squat Snatch: try not to rest the bar at any point other than overhead
– Part II: post strategy and results to comments.
- yes it will be hard. If the hardest workouts you do are always in competition then we haven't prepared well.
- time cap of 28 mins
-scale to 150 wall balls for time with no row penalty if you don't believe you can do a few sets of 30 minimum to start 

Wednesday, October 29, 2014

Thursday October 30th, 2014

Make up Wednesday's workout or:

for time:
2K row
2mile AD
1K row
1mile AD
500m row
.5 mile AD



Tuesday, October 28, 2014

Wednesday October 29th, 2014

Fitness:
A. Clean Grip Deadlift  3,3,3,3,3.  5 tough sets of 3. 
B. Accumulate 5 total minutes hanging from pull-up bar or rings
C.  DB Side Bends; 12-15 reps x 4 sets/side; rest 1 minute between sides

D. 
AMRAP in 15 minutes
15 DB snatches- light
200m run with sandbag or light KB. 


Performance:

A. Clean Pulls; 3, 3, 3, 2, 2, 2 rest 2 minutes

B. Inverted Single Bar Hangs; accumulate 45 seconds x 4 sets; rest 1-2 minutes.   May use pull-up bar or rings.   Pull yourself to "upside down" position. And then hold there.

C. DB Side Bends; 12-15 reps x 4 sets/side; rest 1 minute between sides

D.
AMRAP in 15 minutes:
15 Power Snatches @ 75#
200m Run with Sandbag


Monday, October 27, 2014

Tuesday October 28th, 2014

Fitness:

A. 60 secs in bottom of squat. Rest 1 minute x 5. 
B.  1k row for time
C. Accumulate 50 push-ups and 50 ring rows. 


Performance:

A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
B. Wall-Facing Handstand Hold; accumulate 90 seconds x 3 sets; rest 2 minutes

C. Grace
30 clean and jerks for time 135/95

D.
Accumulate 50 ring dips and 50 CTB. Not for time.

Sunday, October 26, 2014

Monday October 27th, 2014

Fitness
A. OHS - build to a moderate, comfortable 5 reps. 
B. Back Squat x 10 reps x 4 sets. 
C. Chin-up negatives x 5 reps for max time x 4 sets.  Rest 1-2 mins.

D.
3 sets:
30 seconds – AMRAP KB Snatch
30 seconds – AMRAP KB Snatch
1 minute – AMRAP Double Unders
1 minute – AMRAP Calories on Rower
rest 4-6 minutes



Performance

A. Squat Snatch From High Hang – Build to a tough single, quickly.
B. Back Squat Clusters*; 5.3.1 x 4 sets; rest 3 minutes between sets
C. Wide-Grip Isometric Chin-Above-Bar Holds: accumulate 3-4 minutes


D.
3 sets:
30 seconds – AMRAP KB Snatch @ 55/35 (right side)
30 seconds – AMRAP KB Snatch @ 55/35 (left side)
1 minute – AMRAP Double Unders
1 minute – AMRAP Calories on Rower
rest 4-6 minutes


Notes:
- Back Squat Clusters: rest 30 seconds between clusters (rest bar on squat rack during this time)
– Chin-Above-Bar Holds: do not rest chin on bar


"Sweat Sesh"
For total time:
300 cal on AD
rest 3 minutes
150 cal on AD
rest 3 minutes
75 cal on AD

Friday, October 24, 2014

Saturday October 25th, 2014

Fitness:

A. Gymnastic practice 10-12 minutes
B. 50 reps push-up to 2" plate.  Not for time for quality and depth.   Scale as appropriate to achieve 5 good reps when fresh.
C. 30-50 perfect ring rows.  Not for time

12 minutes AMRAP
200m row
15 KBS
30 ft right arm KB overhead walk
30 ft left arm KB overhead walk


Performance:

A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Deficit Strict Handstand Pushups @ 2" – accumulate 30- 40 reps (Not for time).  Scale to an appropriate progression to improve HSPU.
C. Muscle-ups – 20 reps for time.      May use or practice bar muscle-ups if you'd like.

*A,B,C is basically just gymnastic practice time, so use it wisely for some deep practice. Achieve quality reps in whichever you choose.  Good time to keep working muscle-up transitions for those close.

+

AMRAP in 12 minutes:
12 Power Snatches @ 75#/55#.      Please do not dump weights for this. The 10# bumpers will break.
12 CTB Pull-ups
12 Box Jumps @ 24″ (step down)

Thursday, October 23, 2014

Friday October 24th, 2014

Fitness:
A. OHS 5,5,5,5.    Try to build just a bit from last week. 

B.  Front-Rack Russian Step-ups @16- 20″; 20 reps x 3- 4 sets; rest 2 minutes.  May hold KB. 

+

for time
run 400m
50 thrusters- moderate
run 400m


Performance:

A. Hang Squat Snatch @ Mid-Shin – 2,2,1,1,1

B. Front-Rack Russian Step-ups @ 16- 20″; 20 reps x 4 sets; rest 2 minutes

+

For time:
400m Run
50 Thrusters @ 95#65#
400m Run

sub row if weather does not cooperate. 6am class please keep large doors shut and exit and enter through side door. 

Wednesday, October 22, 2014

Thursday October 23rd, 2014

Make up Wednesday's workout or


AD .5 miles @Z1
30 sec FLR
rest walk 1 min
x 8

+

accumulate 7 minutes hanging. 

Tuesday, October 21, 2014

Wednesday October 22nd, 2014

Fitness:

A. Clean Grip DL. 2.2. x 4 sets rest 10s / rest 2 minutes  --more weight than last week if form is good.
B. seated russian med ball twist 15-20 x 5 sets.  Focus on twisting with core, not swinging arms.
C. side plank on elbow ASMSAP x 5.    keep the standard.

AMRAP in 15 mins
50m farmers walk --heavy
30 second - hollow rock
5 power cleans.    

may sub 5 DL, 5 KBS  for power cleans


Performance: 

A. Clean Pulls; 3, 3, 3, 3, 3; rest 2 minutes
B. Hanging 1/2 Windshield Wipers; 12- 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 60 seconds between arms


D.
AMRAP in 15 minutes:
50m Farmers Walk --heavy
30 second – Hollow Rock
5 Power Cleans 185/125 ---scale to 70% of 1RM PC.


"sweat sesh"
ride the Airdyne for 50 mins
first 10 mins at z1 pace
second 10 mins, on the top of every minute pedal hard for 12s, pedal easy for rest of min.
third 10 mins at z1 pace
fourth 10 mins on the top of every minute pedal hard for 12s, pedal easy for rest of min.
fifth 10 mins at z1 pace.