05.16.16

Fitness
A1.snatch grip  deadlift @ 1121 X 6-8 X 3; rest 30 seconds
A2.dip bar tuck sit  X 15-20 seconds X 3; bad PNF
B.for time
60/40 P.lette push-ups (feet on floor)
20/10 strict pull-ups
30 ring rows
*Student may partition as desired.

Performance
A.15:00 block
-snatch @ 80% X 1.1 (15 seconds b/t cluster reps)
-feet elevated ring push-ups w/RTO @ 20X0 X 3-8
-rib pull or bretzel X 15 seconds ea
B.15:00 block
-pistol to shrimp squat X 2 ea (no alternating sides)
-4-10 strict TTB
-dorsi stretch (unloaded) X 20 seconds
C.arched plank X 25 seconds X 4; rest as needed

05.03.16

Fitness
A1.deadlift @ TNG (light and fast-pause @ bottom to re-set back if necessary) X 10 X 3; rest 30 seconds
A2.Scap push-ups on P.lettes X 5-7 X 3; bad PNF X 15 seconds ea
B.3 rounds for time
10 OHPs @ 65/45
10 ring rows
10 P.lette push-ups
3/1 pull-ups
*barbell from floor on OHP

Performance
A.15:00 block
-snatch + OHSQ @ 70% X 1
-feet elevated ring push-ups @ 20X0 X 3-8
-bretzel X 15 seconds ea
B.15:00 block
-pistol X 2-5 ea (do not alternate)
-hanging leg circles X 4-6 (alternating)
-shoulder internal rotation bridge X 15 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

04.29.16

Fitness
A1.snatch grip DL @ X121 (re-set) X 5 X 3(heavier than last week); bad PNF X 15 seconds
A2.protracted ring FLR X 10-30 seconds X 3; 90/90 pigeon (rear leg emphasis) PNF X 15 seconds
B.AMRAP in 8:00
3/1 strict pull-ups
10 hindu push-ups
15 squats

Performance

A.15:00 block

-power clean and jerk @ 75% X 2 (drop all)

-archer push-up (floor) X 3-5 se side

-bad stretch PNF X 15 seconds

B.15:00 block

-shrimp squat variation X 3-5 ea

-3-8 strict TTB

-pec PNF X 15 seconds

C.6 sets EMOM

odd=L-sit X 8-10 seconds

even=swan X 8-10 seconds

02.15.16

Fitness
A.back squat @ 20X0 X 3 X 5; rest 90s-2:00
B.AMRAP in 10:00
5 dips
5 strict pull-ups
C.barbell bent over rows @ X020 X 6-8 X 2; rest 90 seconds

Performance
A.AMRAP in 8:00
10 CTB pull-ups
10 burpees
10 alternating lunges
B.work to a 1 rep GTOH (snatch variation) in 6:00
*part ‘b’ begins immediately after the conclusion of part ‘a’
**any snatch variation is accepted
C.Z1 for 5:00