work
amrap in 8mins:
155/105 snatch x 3
double unders x 21
2min rest
amrap in 8mins:
135/95 snatch x 3
abmat sit ups x 15
2min rest
amrap in 8mins:
115/80 snatch x 3
burpees x 9
JULY 22, 2011
work
turkish get up for 1RM
weighted pull up for 1RM
core
5 rounds:
back extensions x 4
knees to elbows x 10
turkish get up for 1RM
weighted pull up for 1RM
post heaviest load for each arm & pull up load to comments
core
5 rounds:
back extensions x 4
knees to elbows x 10
JULY 21, 2011
work
amrap in 17mins:
ring dips x 4 (must muscle up into the ring dip)
toes-to-rings x 8
extra credit
amrap butcher sprints in 5mins
JULY 20, 2011
work
@80% 1RM:
2x8 2min rest btwn sets
@70% 1RM:
3x10 1min rest btwn sets
@60% 1RM:
amrap in 30secs
*focus on midline stabilization/external shoulder & hip rotation throughout reps*
post load and amrap reps to comments
JULY 19, 2011
work
95/65 power snatch x 5
30"/24" box jumps x 10
rope climb x 2
power snatch x 10
box jumps x 20
rope climb x 3
power snatch x 15
box jumps x 30
rope climb x 4
power snatch x 10
box jumps x 20
rope climb x 3
power snatch x 5
box jumps x 10
rope climb x 2
JULY 14, 2011
work
push press
7x2
-no jumping/foot movement
-heels coming up/ankle extension is ok
extra credit
7x2
-no jumping/foot movement
-heels coming up/ankle extension is ok
extra credit
tabata mash up 8 intervals
75/45 push press
alternating pistol squats
75/45 push press
alternating pistol squats
JULY 6, 2011
work
amrap in 12mins:
rope climbs x 2
alternating pistol squat x 8
225/155 deadlift x10
extra credit
800m run for time
JULY 5, 2011
Front Squat
work
80% 1RM
5x5
90% 1RM
3x3
core
tabata mash up: 8 total intervals
hollow rock
superman holds
JULY 4, 2011
50-40-30-20-10 of:
20/14 wall ball shots
24"/20" box jumps
1.5pood/1pood kettlebell swings
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