Category Archives: Games Prep
Wednesday 01082014
Heavy athletics A. Front squat; 2,2,1,1 B. C&J; 3,2,1,1,1 C. Accessory/weakness work Conditioning D. Row 30 sec @ 90-95% (constant pace) Rest 2:30 x 10
Monday 12232013
heavy athletics A. Rack Jerk; 3-3-3-3 B. Power Clean + Hang Power Clean x 12 every 30 seconds conditioning/skill OTM x 12 Odd – 8 DB Push press (55/35) Even – 8 TTB + 20 Turkish get up
Friday 12202013
A. Bench press; 3-2-1-3-2-1-1 conditioning 10 min @ 80% Run 200m 10 Pull Ups 10 Wall Ball rest 5 min 10 min @ 80% Row 250m 7 HSPU’s 10 Power Snatch (75/55) rest 5 min 10 min @ 80% … Continue reading
Thursday 12192013
Heavy athletics A. C&J; 15 minutes to work up to a heavy single B.“Macho Man” On the minute for as long as possible: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 If you fail to make 5 … Continue reading
Tuesday 12172013
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 4 min @ 85% of: 4 Hang clean (115/75) 6 Jumps over PVC (24/20) 8 hr push … Continue reading
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
Tips & Strategies for 13.3
I am over my disgust from having to do this WOD in 2013 because I have accepted the fact that it will hurt and I will be sore. Now that I have got that out of the way let’s talk … Continue reading
Saturday
strength A1. RDL; 3 x 3 @ 100%, rest 45 sec A2. Glute-ham raise; 3 x 8, rest 2 min B1. Back Squat; 1 x 5 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90%, rest 20 … Continue reading
Friday
strength A. Power Snatch + OHS; 5 x 1 + 1, work up to a moderate load; rest 2 min B. Back Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x … Continue reading
Thursday
strength A. C&J; 2 x 2+1 @ 80%, 2 x 1+1 @ 85%, rest 2-4 min B. Clean Pull 3 x 3 @ 95%, rest 90 sec C. Glute-Ham Raise; 3 x 8, rest 60 sec after bash A. Strict … Continue reading