A. 3 Position Power Clean x 4 sets, rest 2:00 minutes


Notes:  First will be power clean from mid hang, second from just above knee cap, 3rd from the ground.  This teaches and trains technique. Think about moving the weight with your legs and hip extension.  A video is posted below.   This lifter takes the barbell from the ground first because he is technically proficient. We will work in the opposite order. 

B. Hang Power Cleans x 10 reps x 3 sets, rest 1:00 minute between sets- Choose a tough weight- No stopping, touch n go from thighs



C. High Bar Back Squat, 3 sets of 4-6 reps @ 3011, Compare to January 25th, 2012

Add weight to last time !


D. AirDyne x 20 seconds x 4 sets x 1:45 rest .    Record cals.  This will be brutal but it's only 20s so push hard!



video of the 3 position power clean:
http://www.cathletics.com/exercises/exercise.php?exerciseID=166

Saturday February 11th, 2012

“Christine”
3 Rounds for time of:
Row 500 m
Deadlift x 12 @ bodweight for males and females
Box Jumps x 21 @ 20 inches


Post time to comments!!

Friday, February 10th, 2012

A. Work up to a tough 3 in OHS

B.

"Jeremy"
21-15-9
OHS 95/65
Burpees


POST TO COMMENTS :  Load for OHS and time to JEREMY

Thursday February 9th, 2012

All @ 90%:
2 Rounds of:
10 Sumo Dead High Pulls @ 95/65, 74/45
15 Kettlebell Swings
20 Box Jumps
*Rest 2:00 Minutes*
500 m Row
*Rest 2:00 Minutes*
25 Burpees
*Rest 2:00 Minutes*
2 Rounds of:
10 Sumo Dead High Pulls
15 Kettlebell Swings
20 Box Jumps

Wednesday February 8th, 2012

Practice a movement you wish to improve on during warm-up   : double unders, ring dips, HSPU, OHs etc.,


Complete the following in Ten Minutes:
Row 1600 m, with the remaing time, complete as many Wall Balls as possible with time left over after 1600 m Row.

Tuesday, February 7th, 2012

10 Rounds For Time of:
9 Burpees
6 Lateral Barbell Hops
3 Deadlifts @ 185/125, 125/85

Monday February 6th, 2012

A.  Find 1 Rep Max Clean

B. 6 Min AMRAP
7 Hand Release Push-Ups
14 walking lunges

rest 3 min

6 Min AMRAP
7 Pull-Ups
14 Weighted Box Step-Ups- Barbell in Back Squat Position(45 lbs)

Saturday February 4th, 2012

A. AMRAP 10 Minutes @ 80% of:
Thrusters x 10 @ light weight
Box Jumps x 10 @ low height
Row 150 m

*Rest 10:00 Minutes*

AMRAP 10 Minutes @ 80% of:
Push Press x 10 @ light weight
Kettlebell Swings x 10 @ lightweight
Double Unders x 20

Friday February 3rd, 2012

A. Deadlift @ 31×1 x 5 x5, rest 2:00 minutes
B. Bench Press @ 30×1, 5,4,3,2,1, rest 2:00 minutes
C. Row Sprints, 25 second max effort x 4 sets x 90 seconds rest
D. Handstand Skill Practice x 10 minutes

Thursday February 2nd, 2012

10 Rounds for time of:
4 Burpees
6 Power Cleans @ moderate weight
8 Wall Balls