Author Archives: admin
Friday 12132013
heavy athletics A. Bench press; 3-3-3-3 conditioning 10 min @ 80% Run 200m 10 Push Press, 95/65lbs 10 GH Sit Ups rest 5 min 10 min @ 80% 100 Double Unders 10 wall ball (20/14) 10 hollow rocks (2 … Continue reading
Thursday 12122013
Conditioning A. OTM x 16 Even – snatch x 3 Odd – muscle up x 4-6 B. OTM x 16 Even – squat clean x 3 Odd – dips x 5-7 C. OTM x 16 Even – STO x 3 … Continue reading
Tuesday 12102013
Heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (try to increase the load used from last week.) C. Push Press(30X2); 3-3-2-2 Conditioning 3 min @ 90% 5 HSPU’s 10 Russian KBS, 70/53lbs 15 Box Jumps, 20” rest 3 … Continue reading
Monday 12092013
Heavy athletics A. Sled walk B. Snatch balance + OHS: 5 x 2 (let feel dictate the weight you use. Technique and speed should be the main priority here.) C. High hang snatch; 4 x 2 (same as above with … Continue reading
Wednesday 12042013
Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading
Tuesday 12032013
heavy athletics A. Front squat; 3-2-2-1-1-1 B. Back squat; 20RM (you realistically only have 1 attempt at this. Do one set at 50% for 10 and let this be your gauge. 50% would be the low end and 60% would … Continue reading
Monday 12022013
heavy athletics A. C&J; 4 x 1+2 (loads from 70%-80%) B. “Hulk Hogan” Every 2 minutes complete: 3 Muscle ups 5 Power Cleans, 185/135 7 Burpees Continue for 20 minutes (10 rounds), or as long as possible. D. Core + … Continue reading
Wednesday 11272013
4 min @90% 2 Muscle Up 50 Double Unders rest 3 min 4 min @ 90% 7 CTB Pull Ups 7 Ring Dips 7 Box Jumps, (30/24)- step down rest 3 min 4 min @ 90% 5 wall ball 7 … Continue reading
Tuesday 11262013
heavy athletics A. Clean complex; (power clean + hang clean) x 12; every 30 seconds B. Back Squat; 65% x 3, 75% x 3, 80% x 3, 85% x 2, 90% x 1 (work through these sets as quickly as … Continue reading
Monday 11252013
Heavy athletics A. Snatch; (loading from 70%-80%)/1.1 x 5 B. OTM x 8 Power snatch x 2 @85% of A C. Sumo Deadlift; 3-3-3 + Testing D. For time 50 toes to bar + Rest 7-10 min E. for time … Continue reading