Tuesday 2015.06.30

Snatch (x(3)x5 / 30 minutes)
15kg, 25, 30, 35, 40, 40, 40, 40, 40, 35, 35, 35.

Power Clean + Front Squat + Jerk (x(2+1+1)x4 / 25 minutes)
35kg, 40, 45, 50, 55.

Behind The Neck Jerk (x(2)x4 / 20 minutes)
45kg, 50, 55, 60.

Front Squat (x(3)x4, AHAP)
55kg, 60, 65, 70F, 65.

High Bar Back Squat (x(5)x4 @ front squat 3RM)
65kg, 65, 65, 65.

Leave a Comment

Thursday 2015.06.25

Hill Sprints, approx 75m
19s, 19s, 18s, 17s, 17s, 17s, 17s, 18s, 17s, 17s

Rest on walk back (1:00 approx)

Tabata bench dips — 67
Tabata plank

Leave a Comment

Tuesday 2015.06.23

Tabata Lunge — 15, 16, 15, 15, 15, 15, 15, 15.
Tabata Push-Up — 6, 6, 6, 6, 6, 4, 4, 4.
Tabata Sit-Up — 14, 14, 14, 14, 14, 13, 13, 13.

Leave a Comment

Tuesday 2015.06.16

Warm Up

Strength

EMOM for 5 minutes:
2 snatch, 8 count from ground to high hang

35kg, 35, 38, 40, 35.

EMOM for 5 minutes:
2 power clean, 6 count from ground to high hang

45kg, 45, 45, 45, 45.

Leave a Comment

Saturday 2015.06.13

Warm up

5:00 assault bike
1:00 plank
Foam roll
Double band zombie walk —
10 each leg forward
10 each leg backward
10 each leg sideways
Stretching

Strength

Reverse lunges, 5×5 each leg
0kg, 20, 30, 30, 30.

Metcon
Adam Brown’s Evil Twin
2 rounds for time:
20 clean and jerk, 95#
20 box jumps, 20″
20 wall ball, 14#/9′
20 hang snatch, 65#
20 box jumps
20 wall ball
20 squat clean, 95#

28:00

Leave a Comment

Friday 2015.06.12

Warm-Up

5 minute easy air dyne
2×20 seratus wall slide
2×10 lying side raise, each side 10#
2×15 banded face pull
2×15 explosive band pull

Strength

A. 3×15-20 bench press
B. 3×10 shoulder shocker

40kgx15, 40kgx15, 40kgx15.
10kg/2×10#/2×10#, 10kg/2×10#/2×10#, 10kg/2×10#/2×10#.

A. 3×15 strict pull-up
B. 3×15 BTN press

Thick black band: 15, 13/2, 15.
45#: 15, 11/2/1/1, 10/4/1.

A. 3×15 strict ring dip
B. 3×15 supine pull-ups

Metcon

3 rounds —
4x400m row, rest 30 seconds
Rest 3 minutes.

Meant to be at 1:57 / 2:49. Actually at about 2:00 / 2:49 dropping all the way down to 2:06 by the last set of 400s.

(null)

(null)

(null)

(null)

Leave a Comment

Thursday 2015.06.11

Intervals with the big kids

3 rounds for distance:
7 power snatch, 70%, singles
2:00 row
2:00 rest

560m; 530m; 520m.

5:00 rest

3 rounds for time:
5 overhead squats, 60%
400m run
2:00 rest

3:00; 3:00; 3:00

5:00 rest

21-15-9 reps for time:
Deadlift, 135#
Box jump, 20″

6:30.

Leave a Comment

Tuesday 2015.06.09

7am Olympic Weightlifting

Snatch Pull + Snatch (x(1+1)x15 minutes)
25kg, 35, 35, 35.

Eccentric Snatch + Snatch + Eccentric Down (x(1+1+1)x25 minutes)
35kg, 35, 35, 35, 35.

Pause Clean + Power Clean + Front Squat (x2(1+1+1)x25 minutes)
45kg, 45, 45.

Split Jerk (x(1)x15 minutes)
45kg, 50, 55, 55, 55.

Big Kid Programming

Warm-Up
2 rounds:
10 core roll outs
20 hip ups
10 single leg hip ups each leg
10 band squats, 3s pause
5 knee jumps

Strength
EMOM 10 minutes:
3-position power clean, 5 second pause
High-mid-low hang
45kg, 45, 45, 50, 50, 50, 50, 50, 50, 50.

5×3 Clean Pull @ 85%, 90, 95, 100, 100
62kg, 66, 69, 73, 73.

4×6 Front Squat with 4 second down @ 65%, 70, 75, 75
50kg, 54, 58, 58.

A. 3×6 Reverse Lunge @ 45% back squat (40kg)
B. 3×6 Romanian Deadlift @ 60% deadlift (60kg)
C. 3×6 Glute Ham Raise

Leave a Comment

Monday 2015.06.08

9am Level 2

Strength
Deadlift (20 minutes to find a heavy deadlift)

135×5, 155×3, 185×2, 205, 225, 235, 245, 255F.

Metcon
EMOM for 10 minutes:
3 deadlifts, 315/225
6 lateral burpee over bar

4 rounds at 205, 3 rounds at 185, skipped a round, 3 rounds at 185.

5:30pm Misguided Running

I thought this would be easy. I was wrong.

30 minutes at very easy pace. 8×30 second sprints during this time.
2.65 miles.

(null)

Leave a Comment

Saturday 2015.06.06

Olympic Weightlifting

Hang Snatch 4×3
15kg, 25, 35, 40, 45, 45, 45, 45.

Speed Squats 4×3; Bar Jumps 4×4
55lb; 35lb

Close grip bench 3×15-20; Pull-ups 3×15
35kgx16, greenx15; 35×16, greenx15; 35×16, greenx15

Metcon
2 rounds for time:
20 clean and jerk, 95#
20 box jumps, 20″
20 wall ball, 14#/9′
20 hang snatch, 65#
20 box jumps
20 wall ball
20 squat clean, 95#

29:07.

Leave a Comment