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#

160204

 

Squat cycle- 4 x 10 for two weeks was tough. Now more reps total, but smaller sets. Ideally your start weight is heavier and your ending weight is heavier. Yes, we will do the same sets and rep scheme next week.

Connectivity

140701

  • 4 x :30 Inverted Hollow Hold
  • 3 x 5 Floor Levers with :10 Descent
  • 2 x ME Chest to ring Pull Ups

BBG

1.)   Back Squats 5 x 7

2.)   Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar) rest :15 secs

 

Conditioning

“Angie”

For time

100 Pull Ups

100 Push Ups

100 Sit ups

100 Air Squats

 

Aerobic Capacity : Go ride a bike. 30 mins easy pace.

160203

Don’t be scared. Coach will write the work up on the big whiteboard too so you can keep track of the rep scheme. After all. Its only twelve minutes right!!??

 

Tuesday February 3
Connectivity

140630

  • 3 x :30 Box Hamstring stretch
  • 3 x 10 Ring Swings
  • 4:00 Banded muscle ups on rings

 

BBG

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

(pocket, hang, floor, jerk)

 

4 x ME Strict C2B rest :15

 

Conditioning

12:00 get as far as you can

 

4 HSPU

8 Deadlift 135/95

4 HSPU

8 Deadlift 135/95

16 Box Overs 24/20 inches

8 HSPU

8 Deadlifts 185/125

8 HSPU

8 Deadlifts 185/125

16 Box Overs

12 HSPU

8 Deadlifts 225/155

12 HSPU

8 Deadlifts 225/155

16 Box Overs

16 HSPU

8 Deadlifts 275/185

16 HSPU

8 Deadlifts 275/185

16 Box Overs

 

 

Aerobic Capacity Extra Credit. Row 3K at 150-155BPM