Friday 19, 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

LAST WEEK OF THESE! GO GIT EM!

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

 

WOD:

Climb to 20 reps starting at one of each movement, then two, then three, etc.

 

Burpee to a 6 inch target

Box Jump over

*time cap at 20:00*

 

 

 

 

Wednesday August 17, 2016

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:

same deal as last week but try to increase reps. If you got too many reps (30 or more for the two AMRAP sets combine) then add some plates.

sets of 5 until you get to a work weight, then two AMRAP sets at that weight resting 3:00 between. only use 10’s, 25’s and 45’s for plates.

example.

185 x 5

205 x 5

225 x 15 x 10

 

WOD:

3 RFT

10 Strict KB Presses per arm 53/35

10 OH Squats Per Arm with 1 KB 53/35

Handstand walk 40 ‘

Tuesday August 16, 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

 

 

this is awkward…. you know how we have been doing this running phase? welllllllllll time to put the final touches on it….

 

No BBG today…..

Seriously, if you see this posted and then wimp out, then you need to ask whether you actually want to improve or just do the stuff you like.

Rule number #76: no excuses, play like a champion….

 

 

WOD:

Run 5K (Or time cap at 45:00) we are going to do this as follows:

down and back for mile 1

around the building 4 times for mile 2

down and back for mile 3

short run for the last .1 mile.

Bring lots of water.

Monday August 15, 2016

LAST WEEK OF THIS MADNESS!!! Then we will deload, and then program switches focus. Keep the pedal to the floor till Saturday and then we will rest up.

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:

12:00 AMRAP

Plate OH Walking lunges 40 ‘ 45/25

8 Burpees

Plate OH Walking Lunges 40’ 45/25

12 Toes to Bar

Saturday August 13, 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:

 

“Helen”

 

Three rounds for time:
Run 400 meters
21 KB swings (American) 53/35
12 Pull-ups

Friday August 12, 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:

20:00 AMRAP

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

15 x Push Ups

15 x 4 Count flutter kicks, top leg gets to 90 degreees

15 x Air Squats

 

 

 

 

 

Wednesday August 9, 2016

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:

You probably went too heavy last week didn’t you? didn’t get 15+ reps in the high rep sets did you? felt like a car ran over you the next few days didn’t it? Thats fine. Correct for this mistake here. same rules: only use 10, 25, and 45 lb plates. no little change. work up in sets of 5 until you get to your working weight. This is a weight you will do AMRAP for two sets. you should end up with 30-40 total reps between those amrap sets. here is an example.

 

185 x 5

205 x 5

225 x 17, x 13

This person got 30 total reps for the AMRAP sets. this is great. if last week you got x 8 x 7 you were too heavy, x 22 x 15 you want to add weight, x 25 x 20 add a good deal of weight.

 

WOD: (just play don’t worry about the score)

8 Min Amrap

10 strict Burpee pull ups ( squat down, push up, stand up, do a pull up, no jumping or flopping, thing calistenics)

20 V Ups

30 Double Unders