Saturday July 23, 2016

SNEAK ATTACK!

Before you think “Well I’m not going to do that” stop. Take a moment. Realize that you come here to improve. This is not arbitrary, there is reasoning behind all of the lower weight longer duration stuff we are doing in this phase. Show up. Be a team player. Try to PR. Cheer on your team mates here as you all work together. And bring a bunch of water.

 

“Murph”

RX is with a weighted vest or body armor with strict pull ups and straight sets, not “cindy style”

Scaled is Cindy style and kipping (rounds of 5,10,15 or 10,20,30 etc for the body weight moves rather than all 100 then all 200…) Anything less than that we will call modified.

 

Run 1 Mile

100 Pull Ups

200 HR Push Ups

300 Air Squats

Run 1 Mile

 

Go be great. I wanna hear about PRs.

 

Friday July 21, 2016

Connectivity:

BB T Spine stretch :45 seconds x 4, after each set roll onto your back and do your best attempt to work on the “wheel pose” (its a yoga move, use the googles), if youre a beginner leave your head on the ground but still plant your palms by your head on the ground and try to just “press tall”

3 x :30 per side of “hard rolls” https://www.youtube.com/watch?v=poawu9InFrQ

3 x 10 HS shoulder shrugs + 10 HS shoulder taps + 10 HS Shoulder Slaps

 

 

BBG: 15:00 Deadlifts @ 70-85% sets of 5 “by feel” refer back to July 8ths posting if you are unfamiliar

 

try to increase your total volume (# of total reps completed * weight on the bar= total volume) from last week.

 

WOD:

Chipper-

 

30 Burpee Box jump over

2 Rounds of “DT” (12 Deadlift, 9 hang clean, 6 Push Jerk 155/105)

30 Box step Overs

200 Double Unders

30 Burpees

2 Rounds of “DT”

 

 

Connectivity:

couch stretch 3 x :30

back against wall couch stretch 3 x :30

3 x 10 hs shoulder shrugs + 10 HS shoulder taps + 10 hs hip slaps

 

BBG:

1 sets of 30, then add weight and rest 3 minutes, then a set of 30 with the second weight   (2 x 30 essentially)

 

squat 1rm<200 (75#) and then (95#)

squat 1 RM 200-300 (95 #) and then (115#)

squat 2 RM 300-400 (115#) and then (135#)

400+ (135#) and then (155#)

 

WOD:

21-15-9

Toes to Bar

Hang Power Clean 135/95

*time cap 20:00*

 

Tuesday July 19, 2016

Connectivity:

3 x 1:00 Split stretch

3 x 10 Arch to hollow to V ups

4:00 work on free standing hand stand holds

 

BBG:

5 x Power clean from Pocket+ Power Clean From Hang +Power Clean From Floor + 2 Split Jerks

 

WOD:

Start the clock and run 200m (short run)…….. 2:00 to get this done

at 2mins run 400m (around the building)……..3:00 to get this done

at 5 mins run 600m (around building and a short run)……6:00 to get this done

at 11 mins run 400m (around the building)…..3:00 to get this done

at 14 mins run 200m (short run)…… 2:00 to get this done

at 16 mins run 400m ( around the building) …. note your time.

If at any point you don’t finish within the time cap then sit one round out and begin at the top of the next round. If this happens your score is total distance not time for the last 400m.

Monday July 18, 2016

Connectivity:

Box Shoulder Stretch 4 x :40 seconds

Strict bear crawls 40′ each direction

3 x 5 toes to bar+ 4 chest to bar + 3 straight leg strict toes to bar

 

BBG: 5 x High Pull from Pocket + Power Snatch From Pocket + Hang Power Snatch

 

WOD:

AMRAP for 12:00

Wall Ball 20/14 to 12′ target  x 10

Hang Squat Snatches 95/65 x 6

Saturday July 16, 2016

Connectivity:

Connectivity

3 x 15 Shoulder Shrugs on the bar

3 x :30 PVC Hollow Rocks

2 x 1 min per arm of waiter walks

 

BBG: “Meet day” (for these saturday ” meet days” don’t take them too seriously, feel the weights, work up, don’t sweat the poundages too much, we aren’t PR hunting, just staying fresh in the WL moves during offseason)

10:00 to work to 1 RM Power Snatch

Rest 2:00 to transition bar weights

10:00 to work to 1 RM Power Clean and Push Jerk

 

WOD: retest from 5.21.16

13:00 AMRAP

Strict Bear crawl 40’ *

Russian Kettlebell Swing x 15 (53/35)

*Strict means you start on hands and knees, then lift your knees only 2 or 3 inches off the ground and keep your back level when viewed from the side, the legs move directly under the body, not out to the side. butt down, head up the whole time. It is terrible, slow, and good for you.

Friday July 15, 2016

Connectivity:

BB T Spine stretch :45 seconds x 4, after each set roll onto your back and do your best attempt to work on the “wheel pose” (its a yoga move, use the googles), if youre a beginner leave your head on the ground but still plant your palms by your head on the ground and try to just “press tall”

3 x :30 per side of “hard rolls” https://www.youtube.com/watch?v=poawu9InFrQ

3 x 10 HS shoulder shrugs + 10 HS shoulder taps + 10 HS Shoulder Slaps

 

 

BBG: 15:00 Deadlifts @ 70-85% sets of 5 “by feel” refer back to July 8ths posting if you are unfamiliar

 

try to increase your total volume (# of total reps completed * weight on the bar= total volume) from last week.

 

WOD:

18:00 AMRAP

Run out the door, turn RIGHT, and touch the fence at the end of the parking lot (we can call this the super short run)

then-

Pull ups

Push Ups

Air Squats

Reps are 20 of each, 19 of each, 18 of each, 17 of each… you get the idea. if you finish you’re a super star. at the end of each “round” you run again and then begin the next. so its run, 20 pull ups, 20 push ups, 20 Air squats, Run, 19, 19, 19, Run, 18, 18, 18 so on an so forth.