B. hang squat clean X 2-2-2-2
C. squat clean X 5 X 5-touch-and-go @ ~70% of part 'b' weight; rest 60 seconds
Monday, February 27, 2012
Friday, February 24, 2012
Thursday, February 23, 2012
Tuesday, February 21, 2012
02.21.12
@ highest aerobic pace
AMRAP in 3 minutes
10 wall ball shots @ 20/14
run 100 meters
rest 3 minutes
AMRAP in 3 minutes
10 power cleans @ 95/65
10 burpees (no jump)
rest 3 minutes
AMRAP in 3 minutes
5 pull-ups
10 HTF sit-ups
15 squats
rest 3 minutes
run 800 meters
rest 3 minutes
run 800 meters
Monday, February 20, 2012
02.20.12
A. deadlift X 5-5-5
B. In 10 minutes, work to a heavy 3 repetition overhead squat.
C. ring push-ups @ 3131 X 5-10 X 5; rest 60 seconds
Friday, February 17, 2012
02.17.12
4 rounds for times
run 200 meters
10 squat cleans @ 115/80
run 200 meters
rest 6 minutes b/t rounds
Thursday, February 16, 2012
02.16.12
A. snatch X 2-2-2-2
B. snatch X 5-5-5-5-5 @ 70% of part 'a'- touch and go; rest 60 seconds
C. run 1000 meters @ 85%
02.15.12
A. In 8 minutes, work to a heavy 3 repetition in the overhead press.
B. 3 sets AMRAP @ a high aerobic pace
60 seconds of kb swings @ 55/35
rest 30 seconds
60 seconds of release push-ups
rest 30 seconds
60 seconds of box jumps @ 30/24 (step down)
rest 30 seconds
60 seconds of alternating lunges
rest 30 seconds
Wednesday, February 15, 2012
02.14.12
4 rounds for times
15 barbell thrusters @ 75/55
15 pull-ups
15 reps ground-to-overhead @ 75/55
rest 5 minutes b/t rounds
Tuesday, February 14, 2012
02.13.12
A. In 10 minutes, work to a heavy single power clean.
B. power clean X 5-5-5-5-5 @ 70% of part 'a' weight; rest 60 seconds--touch and go--focus on speed
C. L-sit attempts X 5 (tough); rest 60 seconds
Monday, February 13, 2012
02.10.12
3 sets @ maximum aerobic pace
60 seconds of wall balls @ 20/14
rest 60 seconds
60 seconds of sumo deadlift high-pulls @ 75/55
rest 60 seconds
60 seconds of burpees (no jump)
rest 60 seconds
60 seconds of HTF sit-ups
rest 60 seconds
Friday, February 10, 2012
02.09.12
A. back squat X 2 X 7 EMOM @ ~ 60% of 1RM-speed focus
B. run 200 meters
rest run time
run 400 meters
rest run time
run 800 meters
Thursday, February 09, 2012
Wednesday, February 08, 2012
02.07.12
A. hang squat snatch X 2/squat snatch X 2 @ ~ 60% of squat snatch 1RM X 5; rest 60 seconds
B. In 10 minutes, work to a heavy 3 repetition push jerk.
C. 10 minutes of Turkish get-up practice--3-5 reps per side per set
Tuesday, February 07, 2012
02.06.12
3 sets
amrap of ring dips in 20 seconds
run 200 meters
rest 120 seconds between rounds
+
3 sets
10 L-pull-ups
amrap of squats in 30 seconds
run 100 meters
rest 120 seconds between rounds
+
accumulate 120 seconds in hollow plank
Monday, February 06, 2012
02.03.12
unload
15 minutes at a "flow" pace
forward roll X 2 laps
hindu push-up X 5 / plow X 5 (X2)
100 meter farmer's carry
ring rows X 10
walk on hands/inverted practice ~ 60 seconds
Thursday, February 02, 2012
02.02.12
5 rounds at high end aerobic pace
10 kettlebell swings (heavy)
20 burpees
30 htf sit-ups
40 double unders
rest 120 seconds b/t each round
02.01.12
A. In 12 minutes, work to a heavy 3 rep squat clean.
B. In 10 minutes, work to a heavy 3 rep front squat.
C. Accumulate 120 seconds in the front leaning rest (FLR) on the rings.
Wednesday, February 01, 2012
01.31.12
4 rounds for times
run 400 meters
30 jumping lunges
17 chest-to-bar pull-ups
rest 5 minutes
*All rounds must be performed in under 4 minutes or the athlete must scale.
01.30.12
A. deadlift X 2 X 7 EMOM @ 60% of 1 RM
B. HSPU X 5-10 X 4; rest 90 seconds
C. run 800 meters X 2; rest 1/2 the work time
01.27.12
test
Interrupted Isabel
30 snatches for time @ 135/95
*The snatches are interrupted at the top of each minute with 10 release push-ups.
01.26.12
6 sets
50 m sprint @ 95%
rest 30 seconds
10 high bar jump squats @ 45/25 for max height
rest 120 seconds
01.24.12
HIA/MAP
5 sets
30 seconds of sumo deadlift high-pulls @ 75/55
30 seconds rest
30 seconds of box jumps @ 24/20
30 seconds rest
30 seconds of alternating lunges
30 seconds rest
01.23.12
A. hang power clean X 3-3-3-3
B. standing broad jumps X 3 jumps in a 15 second period (for max distance) X 5; rest as needed between sets
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