04.27.12

A. 12 minutes of hand walking practice
B. 5 sets
In 40 seconds, perform 10 jumping lunges and then perform AMRAP of thrusters w/65/45 in the time remaining; rest 3:20

04.26.12

A. front squat X 2 X 8 EMOM @ 50% of front squat 1RM
B. Work to a heavy 3 repetition hang squat snatch in exactly 6 sets.
C. run 400 meters X 4; rest 2 minutes

04.25.12

21-18-15-12 repetitions for time
power clean @ 135/95
burpees

*Run 200 meters after the completion of each couplet and at the end.  First round looks like 21 power cleans, 21 burpees, run 200 meters.
**18 minute time cap

04.24.12

A. Work to a heavy 5 repetition back squat in exactly 6 sets; rest as needed
B. full snatch X 5 X 5 each minute on the minute (EMOM) @ 60% of snatch 1RM
C. AMRAP-1 of ring dips @ 3131 X 4; rest 60 seconds

04.23.12

5 sets-AMRAP @ a high aerobic pace
**All work sets are 30 seconds in duration.
wall ball shots @ 20/14
rest 30 seconds
sumo deadlift high-pulls @ 85/45
rest 30 seconds
hand release push-ups
rest 30 seconds
jump rope running drill
rest 30 seconds

04.20.12

A. In 10 minutes, work to a heavy 5 repetition overhead press.

B. 5 sets

AMRAP of power cleans in 30 seconds @ 50% of power clean 1RM; rest 2:30

C. accumulate 60 seconds in ring superman hold

04.19.12

test #3

AMRAP of front squats @ 185/100 (1 attempt from the rack--set is terminated when barbell drops or is placed in the rack).

rest 5-10 minutes

test #4

AMRAP of chest-to-bar pull-ups (1 attempt--set is terminated when the athlete drops from the bar or any part of the athlete's body other than the hands touches the rig, etc.)

04.18.12

A. In 10 minutes, work to a heavy 3 repetition hang power clean.
B. 30 alternating pistols OR AMRAP of alternating pistols in 8 minutes (whichever comes first).
C. run 200 meters X 5; rest 90 seconds

04.17.12

AMRAP in 20 minutes

run 400 meters

10 alternating lunge steps w/105/75 in front rack position

15 burpees

04.16.12

A. Work to a heavy 3 repetition snatch grip deadlift in 12 minutes.

B. 5 sets

AMRAP in 30 seconds of jump squats @ 55/45 (HBBS position); rest 2:30

C. 90 seconds in hollow plank

03.13.12

@ Highland Road Park

5 rounds for completion on 2:30
~ 300 meter shuttle run

then...

AMRAP in 3 minutes X 2
10 kb swings @ 55/35
10 walking lunge steps
10 burpee broad jumps
shuttle run
rest 60 seconds b/t AMRAP sets

04.12.12

A. In 10 minutes, work to a heavy 2 repetition squat snatch.

B. back squats @ 3030 X 5-5-5; rest 2 minutes

C. ring rows X 10-15 X 3; rest 60 seconds

04.11.12

for time

run 400 meters

150 double unders

120 step-ups @ 24/20

90 htf sit-ups

60 burpees

30 wall ball shots @ 20/14

run 400 meters

04.10.12

A. overhead press X 5 X 6 (increase weight each set-should not be heavy until 4th set)

B. 10 minutes of turkish get-up work

C. accumulate 120 seconds in hollow plank

04.09.12

3 rounds for time

15 pull-ups

20 deck squats @ 35/15

rest 2 minutes

3 rounds for time

25 push-ups

25 Russian swings @ 70/55

rest 2 minutes

run 100 meters @ the top of the minute X 6

Happy Easter!

"He is not here; He has risen, just as He said." -Matthew 28:6

04.05.12

obj: testing

test 1 (strength/creatine phosphate)

In 10 minutes, work to a 1RM ground-to-overhead.

rest 5-10 minutes

test 2 (aerobic endurance--monostructural)

run 3000 meters for time

04.04.12

obj: strength

midline stability/durability

A. In 10 minutes, work to a heavy 5 repetition overhead squat.

B. 5 sets-not-for-time

10 toes-to-bar (strict)

20 sit-ups

30 second side plank (right)

30 second side plank (left)

04.03.12

obj: strength

aerobic power/endurance (mixed modal)

A. In 10 minutes, work to a heavy 3 repetition deadlift.

B. 4 rounds for time

10 burpees

15 kb swings @ 55/35

run 400 meters

04.02.12

6 sets @ full effort

10 squat cleans @ 115/75

20 jump squats

rest 2 minutes