May 31, 2015
1) Fitness: Every minute on the minute (EMOM) for 8 minutes, one full clean or hang clean. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 8 minutes, one full clean. Start at 75%; you may work up but there should be zero misses.
2a) Bench Press
Fitness: 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2b) Pendlay Rows with a one second pause at chest, 3x 10 AHAP
Optional independent work:
3a) Fat Grip Bilateral Farmer’s Walk, 25m x 3 AHAP
3b) 3×8 Barbell Rollouts, sub weighted planks (3x :30) if necessary
May 29, 2015
0845 Weightlifting
1) Clean & Jerk, paused 1 second 2″ off Ground & 1 second in jerk receiving position, 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
2) Press 3RM, then drop sets at 95% & 90%
1000 Conditioning
Working in teams of three, OPWAAT, complete as many rounds as possible in 30 minutes of:
- 200m Sprint Relay
- 5x 16′ Rope climbs
- 10 Handstand Push Ups
- 15 Deadlifts (225/155)
- 20 Shoulder to Overhead (135/95)
- 25 Pull Ups
May 28, 2015
Strength
Back Squat
Fitness: 3×5 Linear Progression
Performance: Work to a 3RM with a three second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
Conditioning
3 Rounds:
- 50 Double Unders
- 20 Wall Balls (20/14)
- 15 Toes to Bar
May 26, 2015
Strength
Fitness: Every minute on the minute (EMOM) for 15 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 15 minutes, one full snatch with a three second pause in receiving position. Start at 70%; you may work up but there should be zero misses.
Conditioning
Teams of two, accumulate as many meters as possible:
Both teammates row each time portion for a total of 9 minutes of work a piece. Allow :15 transition time.
May 25, 2015
Strength
1) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2) Fitness: Every minute on the minute for 10 minutes, one deadlift at new linear progression weight. Do not work up.
Performance: Every minute on the minute for 10 minutess, one deadlfit paused two seconds 2″ off ground. Start at 75%. You may work up, but keep form tight.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 (accumulate) L-Hold (pull up bars, rings, rope, or parallettes)
