141001

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Connectivity:
3×0:20 Box Shoulder Stretch

3×0:30 30 Degree HS Hold

3×10 Ring Hip Extension Drill

BBG:
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

Conditioning:
50 Double-Unders
50 Wall Balls 20/14#
400m Run
40 HSPU

140930

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Connectivity:

3×:20 Box Shoulder Stretch + 8 Immediate PVC Raises

2×1:00 Hands and Feet Hollow Hold

3×3 Arch to Hollow Swing + Chest to Rings

BBG:

15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

Conditioning:

3 rounds for total working time of:

Run 400m
20 Pullups

Rest 90 seconds

140929

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Connectivity:

2×1:00 Chin to Toes HS Hold + 5 Steps from Wall

3×3 Arch to Hollow Swing + Chest to Bar + Bar MU

BBG:

15 minutes to perform:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

Conditioning:

“Open Workout 12.1″

7:00 AMRAP of:
6″ Target Burpees

140924

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Connectivity:
3x:20s Handstand Hamstring Stretch (on box)

2×1:00 Chin to Toes Handstand

3×5 Pull-Up Levers

BBG:

3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth)

Conditioning:

Run 800m
20 Hang Clean to Thrusters 95/65#
Run 400m
10 Hang Clean to Thrusters 115/85#
Run 800m

140923

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Connectivity:

4x :20s Box Shoulder Stretch + 8 PVC Raises
2×1:00 Hollow Hands & Feet Hold
3×3 Arch to Hollow Swing + C2B + Bar Muscle Up

BBG:

15 minutes for 5X1 Hang Clean & Jerk (just above the knee) @ 80%

Conditioning:

12:00 AMRAP of:

Run 400m
15 6″ Target Burpees