Games Prep
Part I
Gymnastics Skill (Build into your warm up)
Spend 10 minutes practicing Muscle Ups and L-Sits
A. C&J; 1 x 2+1 @ 80%, 4 x 1+1 @ 85%, rest 2-4 min
B. RDL; 3 x 3 @ 100%, rest 90-120sec
C. Back Squat; 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 120 sec
Part II
For Time:
300m Run
9-6-3
Overhead Squat (155/110)
Lateral Burpee over Bar
300m Run
9-6-3
Overhead Squat (155/110)
Lateral Burpee over Bar
300m Run
Rest day…
If you have missed any work this week today is the day to Mae it up. However, do not do any double work today in order to catch up.
Games Prep
Part I
A. Power Clean + Power Jerk; 1 x 2+1 @ 80%, 3 x 2+1 @ 85%, rest 2-4 min
B. Snatch Deadlift; 3 x 4 @ 105%, rest 90-120 sec
C1. Rack Jerk; 3 x 2 @ 80 %, rest 30 sec (% is off of highest or current C&J)
C2. Box Jump; 3 x 6, rest 75 sec.
Part II
“The Bomber Simulator”
All Dubz Must be done Unbroken*
5-10-15-20-25-30-35-40-45-40-35-30-25-20-15-10-5
Complete 3 burpee’s after every completed unbroken round of Dubz
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, rest 2-4 min
Part II
Conditioning
4 Rounds
30 seconds max reps, 30 seconds rest
Record reps for each movement in each round.
The Dynamic Drop Bench Press is a plyometric pressing movement that begins with the bar in the fully locked out position. You then will release your hands and catch the bar right before it reaches your chest. You will then explosively press the bar back into full extension and locked out position. (Video to come soon)
Games Prep Non Guy-Girl Competitiors
A. Back Squat; 3 x 8 @65%, 1 x 6 @70%
B. RDL, 1 x 4 @ 85%, 2 x 3 @ 90%, 1 x 2 @ 90%
Games Prep
Part 1
A. Snatch; 6 x 2 @ 80%, rest 2-4min
Non Girl Guy Competitors Complete the following
B. Drop Snatch; 65%, 70%, 2 x 75%, 2 x 80%
Girl Guy Competitiors do the following
B1. Back Squat; 3 x 5 @70%, 30 sec rest
B2. Glute-Ham Raise; 3 x 8, rest 90-240 sec
C1. Bench Press; 5, 3, 2, 2, 2, rest 30 sec (go fairly light)
C2. Pendlay Row; 4, 3, 3, 3, 3, rest 90 sec. (go for a challenging weight, but not max effort)
Games Prep
Part 1
A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min
B. Halting Deadlift Drops; 3 x 3 @ 85%, rest 3-5 minutes
C. Front Squats; 4 x 8 @ 65, rest 75-120 sec
Part 2
Met Con
6:00 AMRAP of
3 Squat Cleans (185/125)
5 HSPU’s (ROM is head to the floor)
7 Box Jumps (30″/24″)(hips open over the top of the box)
Rest Day
If you need to make up any work from the previous days, use today to do so.
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the main with wrong mental attitude.” Thomas Jefferson
An Athletes Creed
I will remain humble in my pursuit of excellence and uplift others along my way. As I aim for greatness, I know I cannot do so without the help and support of my family.
Some days will be better than others, however, I will give everything I have at that moment.
My ego is always in check and I always give everyone around me the respect they deserve.
My biggest competitor is myself and can only control my own attitude, energy and effort.
My own limits and limitations is what motivates and challenges me.
Games Prep
A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min
B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec
C. Box Jumps; 6 x 6, rest 60 sec.
Rest and fully recover. (If you have time and availability take 2-3 hours to recover. If that kind of rest time is not possible. Take at least 10-15 minutes before you begin to warm up your deadlift)
D. “Diane”
21-15-9
Deadlift (225/155)
HSPU
Gymnastics Skill
Can be done as an additional warm up or post wod
4 Rounds for Quality
10 Pull Ups (focus on hollow position, with little to no kip)
30 Second L-Sit (accumulate the 30 seconds in as many sets as you need. remember to focus on quality here. i would rather you hold for a great L position for a shorter period of time than low quality for a long hold.)
2012 Is upon us, and where is your aim and what are your goals. ? Aim is your main target that you are shooting for and what you are willing to do to get there?
I don’t believe in resolutions, to me a resolution is a promise you make to yourself to do something that you should be doing already. Goals are more long term, and are always specific, measurable, action related, reasonable and time sensitive. If you are not still working on goals, set them and do what it takes to accomplish them.
Training
One of my personal goals is to Overhead Squat my bodyweight for 15 unbroken reps. I have never attempted this, so we are going to build it into our training for the day. Today it will be just a test, but we will work on this and revisit the Overhead Squat Test.
A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min
B. Snatch Pull; 3 x 3 @ 90%, rest 90-120sec
C. Overhead Squat; warm up to bodyweight overhead squat then, max unbroken reps
Rest 5-10 minutes
D. AMRAP in 7:00 of
5 Back Squats (@ 55% of 1RM)
10 Burpee’s
20 Dubz
