05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed

09.11.15

Fitness
A1.3 broad jumps X 4; rest as needed
A2.6 steps of lizard crawl X 4; rest as needed
B1.weighted pull-ups (supinated) X 6-8 X 3; rest 30 seconds
B2.front squat @ 22X1 X 6-8 X 3; rest 0 seconds
B3.lunge with rotation X 5ea X 3; rest 60 seconds
C.DB ext rotation @ 2020 X 8 ea X 2; rest as needed

Performance
A.for time
row 1,000/900 meters
30 alt pistols
20 hang power snatches @ 50% of snatch
50 push-ups
20/12 strict pull-ups
run 1,000 meters
B.DB ext rotations @ 2020 X 10 ea X 2; rest as needed

08.31.15

Fitness
A1.barefoot bunny hop drill x 1 length X 3; rest as needed
A2.50 meter form run X 3; rest as needed
B.1-5 ladder
-T-get-up (total, not ea side)
-weighted pull-ups
C.for time
50 P.lette push-ups
50 cal row

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B.5 rebound tuck jumps X 4; rest as needed
C.snatch @ 65% X 1 X 10; rest as needed
D1.L-sit on P.lettes X 10 seconds X 3; rest 30 seconds
D2.1-3 strict/minimal kip MUs w/10 second negative X 3; rest 0
D3.supported straddle X 35 seconds X 3; rest 60 seconds
E.cuban rotations @ 2020 X 5 X 3; rest as needed

07.10.15

Fitness
A.5 sets EMOM
1=heavy/moderate Russian swing X 10
2=3-5 ring dips
3=4-6 pistol eccentrics (alt)
C.ring superman X 5-6 seconds X 5; rest as needed

Performance

A.clean and jerk @ ~ 75-80% X 2 X 3; rest 2-3:00

B.for time

row 500/400

10 power clean and jerks @ 55%

30/20 ring push-ups

15 strict TTB

20 alternating pistols

10 power clean and jerks @ 55%

row 500/400

05.06.15

Fitness
A.AMRAP in 12:00
row 50 cals
50 push-ups
50 jumping lunges (alt)
B.pigeon PNF X 45 seconds ea; rest as needed
C.pec PNF X 30 seconds ea;  rest as needed
D.straddle PNF X 90 seconds
E.loaded dorsi stretch X 45 seconds each

Performance

A.For time

21-15-9 reps of--

OHP @ 95/55

burpees over the bar

then…

30/20 strict pull-ups

B1.hamstring good mornings X 6 ea X 2 w/ 30 second hold on final rep; rest 20 seconds

B2.pec PNF X 20 seconds each X 2; rest 20 seconds

*Pull-ups begin after all reps of OHP and burpees are completed.

**Barbells are taken from floor (no racks).

***Strict press.