160213

Connectivity

140714

  • 3 x :30 Box shoulder stretch then immediately do 15 pvc shoulder raises after each set
  • 3 x :40 Arch hold with PVC
  • 3 x 10 Arch hollow swings on bar

BBG

 

  • ) 10 sets of Clean and Jerk with :60 rest. 5 x 1 80% then 1x 1 @ 85%, 90%, 95% 100% 105% only one attempt. Note how many you make
 

Conditioning

 

10:00 AMRAP

115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″ box

160212

Connectivity

140712

  • Couch Stretch 3 x :30 each
  • 3 x :45 Hands and foot hollow hold
  • 3 x 10 Hand stand Shoulder taps

BBG

1.)   10 sets of snatch with :60 rest. 5 x 1 80% then 1x 1 @ 85%, 90%, 95% 100% 105% only one attempt. Note how many you make

 

Conditioning

 

10 RFT

 

10 HSPU

10 Toes to Bar

 

aerobic capacity. forbidden

160210

Wednesday February 10

 

You guys go off of the date code that is the title of the post right? Because I post a few days at a time. Almost always its snatch Monday, clean and jerk Tuesday, squat Wednesday, just so you guys aren’t skipping days or doing the wrong one.

 

Connectivity

140711

  • 3 x :30 Seated Pike
  • 3 x :30 Toe Touch
  • 4 x :30/:30 Hollow Rocks
  • 2 x 10 Rings to Hip Swings
  • 10 Ring Pull ups

BBG

1.)   Back Squats 5 x5 @ 80% of last week

 

Conditioning

 

 

6:00 AMRAP

 

25 Double Unders

8 Power snatch 115/75

 

don’t even think the words aerobic capacity

160209

Connectivity

140709

  • 4 x :45 T Spine Barbell Stretch
  • 1:30 Hand Stand Hold
  • 4 x :30/:30 Arch Rocks with PVC

 

BBG

1.) every 1:30 for 7 sets 3 position clean plus one jerk

(pocket, hang, floor, jerk) @ 75 % max for complex

 

Conditioning

 

5 RFT

 

15 wall ball 20/14

7 Chest to Bar pull ups

 

deload. Don’t you do that aerobic capacity.

160208

Deload week, and the living is easy. Now is a great time to rehab, rest up, and relax. Be lazy. Don’t sweat the WOD times as much, and quit doing all that extra stuff. (Just for this week.) We are maxing snatch and clean and jerk on Friday and Saturday, so I don’t want you guys all burnt out.

 

 

Connectivity

140708

  • 3 x :30 Box Hamstring Stretch
  • 4 :00 Banded Muscle ups Practice
  • 2 x 10 Ring Swings

 

BBG

EMOM for 9 sets 3 position snatch (pocket, hang floor) @ 75% max for the complex

 

Conditioning

 

3 RFT

8 Burpees

8 Clean and Jerks with 135/95

 

No Aerobic capacity. None.

160206

Connectivity

140707

  • Inch Worm 40’ pause at top and bottom
  • 4x :30/:30 Hollow Rocks
  • 4x :30/:30 Arch Rocks
BBG

 

1.)   10 sets of 1 Clean and Jerk @ 90% rest :30

2.)   5 x 3 of (1 Front Squat 3 Jerk Dips)

 

Conditioning

For time:

30 Thrusters 45/33
90 Double-Unders
20 Thrusters 95/65
60 Double-Unders
10 Thrusters 135/95
30 Double-Unders

 

160205

Connectivity

140704

  • 1:30 Accumulate as much Chin to toes HS hold on wall
  • 2 x 10 Ring Swings
  • 2 x 10 Ring Hip Extensions
  • 10 Strict Pull ups on rings (Kip if you can’t)

BBG

1.)   10 sets of 1 Snatch @ 90% rest only :30

2.)   5 x 3 of Snatch High Pull (heavier than last week) rest :30

 

Conditioning

“DT” Retest

 

5 RFT

 

12 Deadlift 155#/105#

9 hang Clean 155#/105#

6 Jerks 155#/105#