Games Prep
Part I
A. Power Snatch; 1 x 2 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, rest 2-4 min
B. Front Squats; 1 x 1 @ 85%, 4 x 1 @ 90%, rest 90-120 sec
C. Glute-Ham Raise, 4 x 6, rest 60 sec
Part II
6:00 AMRAP
10 OHS (135/95)
10 Hand Release Push Ups
Games Prep
Part I
A. Snatch; 4 x 1 @ 90%, rest 2-4 min
B. Snatch Grip RDL; 2 x 2 @ 105%, 2 x 2 @ 110%, rest 2-3 min
C. Sotts Press; 4-4-3-3-2-2, rest 60 sec
D. Abs x 200
Part II
4 Rounds
15 KB Swing (2/1.5)
15 T2B
30 Dubz
3 min rest b/t rounds
record time for each round
Games Prep
Part I
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 3 x 1+1 @ 90%, rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. For Time:
5-4-3-2-1
C&J (205/115)
Muscle Ups
Rest and recover
D. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec
Games Prep
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch High Pull; 3 x 3 @ 75%, rest 60 sec.
C. OHS; 3-3-3-3-3
D. Abs x 100
There will be some potential guests in the house, meaning there might be an impromptu team WOD. Stay tuned as I will update what it will be.
Games Prep
Part I
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. Clean Pull; 3 x 3 @ 95%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec
Part II
Gymnastics WOD
For Time:
50 Toes to Bar
40 Pistol Squats (alternating, 20 right, 20 left)
30 Pull Ups
20 Strict Ring Dips
10 Strict Handstand Push Ups
Rest and recover. Use today as a make up day but do not make it a double day.
I love the daily challenges that life can bring. Not everyday will be a great one, but we should approach everyday with great fullness and gratitude. We should approach everyday with the heart felt sincere promise to be the best we can be. This mentality should be with every facet of life, but for the purposes of Living Healthy and Lifting Heavy our outlook with these writings concerns our days in the gym. Dan John, a well respected and highly successful collegiate strength and conditioning coach once said that of 5 days in the gym, one of them will be a great day where everything is clicking and you will be in the zone. Another one of the days will be the complete opposite, where it is a struggle every step of the way. And the other three will be just like work, punching the clock just taking care of business, being productive but nothing spectacular. It’s the ebb and flow of the gym and the sooner we accept these waves in our daily workouts the better mindset we can bring to our training. With a better mindset and acceptance we can achieve a higher level of training. Just remember there are many factors that effect these waves from quality of sleep, quality of nutrition, hydration, and the list could go on and on. We all train for different reasons from improving our lives to it’s part of our livelihood and jobs. No matter what your reason, be joyous in the great days and ride the waves of the other days because self triumph and greatness are not far away.
Games Prep
Part I
A1. Rack Jerk; 4 x 2 @ 80 %, rest 30 sec
A2. Box Jump; 4 x 6, rest 75 sec.
Then
5 RFT
3 TnG Deadlifts (315/185)
6 Bar Facing Burpees
9 Cals on Rower
2 minutes walking rest b/t rounds
Part II
3 hours later. (If you do not have the ability to complete 3 hours later work on muscle ups as a skill after Part I).
For Time:
600m Run
20 Muscle Ups
600m Run
Games Prep
Part I
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20
Part II
2 Rounds of AMRAP in 3:00
3 Squat Snatches (135/95)
2 Rope Climb Ascents
2 minutes rest b/t rounds
Games Prep
A. Front Squats; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, rest 2-4 min
B. Dips (40X0); 5-5-5-5-5, rest 75 sec.
Squat heavy, focus on a great rack position and explode out of the bottom. Challenge yourself in the deep. You all have worked hard this week, so make Saturday a great day of training and spend the rest of the weekend resting relaxing and doing something you enjoy.
Games Prep
Gymnastics Skill (Build into your warm up):
Handstand Push Ups; 4 x amrap (-2) of a more difficult hspu than normal
Part I
A. Power Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 90-240 sec
B. Snatch Pull; 3 x 3 @ 75% (off of full snatch), rest 60 – 90 sec.
C. Abs x 100 (the goal is to complete 100 reps by the end of the day. You can wait until after the WOD in order to add to your total completed in the WOD to equal 100)
Part II
3 Rounds
3:00 on the clock
500m Row
Max Rep Toe 2 Bar with remaining time
3:00 minute rest b\t rounds
