Wednesday August 13th, 2014

You may make up Tuesday's workout. This is a flush session for those that trained Monday and Tuesday, as they those were difficult sessions and this is some light aerobic work.

5 rounds 60-70% effort.   NOTE THE EFFORT. THIS SHOULD BE EASY
Row 500m/400 or AD 40/30 calories
60 single unders
FLR on rings 1min
60m FW--heavy

*use the rest of the time to stretch and mobilize. Couple tough sessions on Friday and Saturday, then next week we start to taper for Barta Challenge.

Notes:
- use this as a flush out
- easy aerobic pace don’t go to hard

Fitness version:

5 rounds 60-70%
Row 400/300 or AD 30/20 calories
40 single unders
FLR on floor 1 min
60m FW--heavy

Tuesday August 12th, 2014

A.
"unbroken"
7 rounds for time.  Each movement must be unbroken for those that can do them. If you don't do them unbroken, start the movement over.

If you can't do them unbroken just complete it as 7 rounds for time.

4 HSPU
5 Squat Clean 135/85#
6 CTB
7 KBS - overhead 70/45

+

B. 

2 rounds for time
30 Squat Clean 95/65#
250m row

Fitness version

A. 

7 RFT

4 perfect push-ups.  Use ring push-ups if you can.

8 goblet squats

6 ring rows

7 KBS -overhead

B. 

2 rounds for time:

20 jump switch lunges

Airdyne 25 calories 

Monday August 11th, 2014

A. back squat @20X1; build to a 10rm.  MUST MAINTAIN TEMPO

B. emom – 12mins
odd – 12 wall balls
even –5-7 CTB chin ups
+

C. 3 rounds for time
Thruster 95# x 10

DU x 40 reps


Fitness:
A. same

B. odd : 8-10 PERFECT rep barbell thruster from the ground.
    even :  5-7 ring rows.

C.
3 RFT
DL x 8 reps   ---moderate weight. Be under control but fast.  May use KB.
Burpees x 12 reps. 

Saturday August 9th, 2014

A.
Build to a tough complex of
1 push press/ 2 split jerk.

rest as needed

B.
white board workout
3 rounds for time
25 kbs 70/45.     overhead swings
25 burpees

rest 12- 15mins

C.
Row 30sec 100% effort
rest 30sec x 4

Fitness version

A. build to a tough 5 in Push Press.  Focus on driving with legs and good bar path. 

B. 3 RFT 

   20 KBS   --overhead swings. Choose a moderate weight. 

   20 burpees

rest 12-15 mins

C. Row 30sec 100% effort

     rest 30sec x 4

Friday August 8th, 2014

Reminder that we will have 6 a.m. class on Friday morning.

A. snatch balance 3×3; rest as needed. moderate weight. 

*do not ride weight down. Be fast and snappy under. Use low loads if necessary. *

B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3. 

*perfect form here. This is prep for C.

C. snatch build to a tough single in several sets 

+

8-10 sets 80-90% effort
4 TGU 55/35 alt hands per rep
30 unbroken DU
2 burpee MU ----sub burpee CTB pull-ups or burpee pull-ups
Row 200m
rest 1min – all sets same pace

*A and B are prep for C. As such these shouldn't be max loads but just some quick accessory work to grease the groove for C. *

Fitness version:

A. OHS work.  3x3.  

*Use PVC and get familiar with the correct bar position. May add light loads if position is perfect. 

B. Hang DB snatch x 12 x 3 sets. 6 reps per arm.  Done as 3R, 3L, 3R, 3L.  Rest 2 minutes between sets. Build to a tough set. 

C. Thurster-   Build to a difficult but doable 5 reps. Start with the barbell on the ground. 

8-10 sets 80%-90% effort. 

4 TGU.  alternate per arm. 

20s jump rope

5 burpees

AD 15 calories

rest 1 minute

Thursday August 7th, 2014

Reminder that tomorrow(Friday) we will have a 6 a.m. class. We will keep this class as long as attendance supports it, so if you want it, then come!


Make up Wednesday's workout or Skill work day.

A. Muscle up or Pull-up skill work.  Ask a coach or assistance with choosing the exercises for this.

B. "Around the world"
6 rounds
1 minute row
1 minute AD
1 minute DU's
1 minute run


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Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.

Wednesday August 6th, 2014

3 sets: 

A1. Bulgarian split squat @30X0; 8/leg;
rest 90sec
A2. DB or barbell row @20X1; 6-8/arm;
rest 90sec
+

every 2 min  for 4 sets :
 90% effort
12-15 GHD sit-ups or anchored sit-ups
FW 60m --heavy DB>

*scale reps or movements to give yourself a short rest. If you blast through the movements, may shorten rest time or add a few reps.

+
5 rounds for time
Row 400m or Run 400m
20 plate over head walk lunges 45/25#

Fitness verison

A1. same as above

A2. same as above

+

Every 2 minutes for 3 sets complete

10 -12 sit-ups sit-ups anchored

FW 60mm--heavy

10-12 Push-up

+

4 rounds for time

Run or Row 400m

20 plate overhead walking lunges  25#/10#.  Use unweighted lunges if necessary. 

Tuesday August 5th, 2014

A. Snatch Tech work - 12 minutes.  Work on what you feel needs work. Do not get too heavy. This should be light work focusing on troublesome areas of the lift.

B. Hang Power Clean below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps. Should not miss. this is not a test, hit your reps and work on technical proficiency. 

+
C. 

4 or 5 sets:
10 bench press - unbroken reps. add per set.
Row 400 m @ 90%
rest 2:30

Fitness version

A. Snatch  Grip Dead Lift @ 21X1.  Build to a tough set of 5 reps. 

4 sets: 

B1. Heavy Russian KBS x 6-8 reps.   Rest 20s

B2. Push-ups x 12-15 reps.  Keep working your depth and form on these.  Rest 2 minutes.

C. 

4 sets: 

Ring Rows x8-10 reps

AD 40/30 calories. @ 90% 

rest 2:30

Monday August 4th, 2014

A. back squat build to a max.   must have two capable spotters for all max attempts. Do not attempt a weight you are not 100% sure about without 2 spotters.

4 sets
B1. double KB or DB front rack squat @43X1; x 5-8; rest 30sec. Note the tempo. Will be tough.
B2. wtd back ext @2022; 6-8; rest 30sec.   Note the tempo. Also may use superman.
B3. FLR on rings 1min; rest 2mins

+

Partner workout

ALL SETS AT 90%.  Learn how to pace and be honest with yourself about it. Just because it isn't 100% is not permission to sandbag it. Push hard at a sustainable pace.

AD

30s P1 

30s P2

x 12.

Fitness version

A. goblet squat -  build to a very tough 5.  Keep perfect form. 

3 sets:

B1. Front Squat  @ 41X1. Work on rack position and perfect tempo. Add load as you can. Rest 30sec. 

B2. Good mornings @ 2021: 6-8; rest 30sec.

B3. FLR on floor 30-45sec: rest 2 minutes

Partner workout:

12 minutes Rower 90% effort. 

25s P1

5s transtition

25s P2

5s transition 

x 12

Saturday August 2nd, 2014

In addition to the 10am class, we will have Open Gym starting at 840

Fitness:

5 rounds for time:
25 cal AD
15 burpees

- aerobic test

Performance: 

A. Snatch build to a tough single.  This is not go for a 1RM at all costs. Just a tough technically sound single.
B. close grip bench press build to a tough single.

rest as needed

Row 500m or Run 400m 90%
Rest 2mins x 8.   Scale to 6 sets if you are not able to keep same pace.

all rows/runs should be same pace.