Wednesday 2015.06.24
Strength
Back Squat
Fitness: 3×5 Linear Progression
Performance: Establish a 3RM for the day.
Conditioning
3-6-9-12-9-6-3 of:
- Power Cleans (155/105)
- Burpees over Bar
- Toes to Bar
Mobility/Cashout:
Tuesday 2015.06.23
Strength
1) Fitness: Every minute on the minute (EMOM) for 10 minutes, one clean or hang clean and jerk. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 10 minutes one Clean & Jerk, start at 75% & work up.
2a) Fitness: Press, 3×5 Linear Progression then 3×3 Push Press @ +10-20%
Performance: Press, 3RM, then two drop sets at 80%
2b) 3x Max Effort (ME) Weighted/Strict Pull Ups, Aim for 5-8 reps
Optional independent work:
3a) 4x 8 Behind the Neck Weighted Sit Ups, AHAP
3b) 3x ME Kipping Pull Ups concentrating on perfect form with active shoulder, feet together, toes pointed, etc.
If you do not have pull ups, 3×4 pull up negatives with a 5 second tempo
Mobility/Cash Out:
KStar Banded Lat Stretch– 2 min per side
Monday 2015.06.22
Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Establish a 1RM Front Squat
Conditioning:
16 Minutes, as many rounds as possible, OPWAAT, each round alternate DU/Burpees & Rowing:
- 25 Double Unders
- 5 Burpees
- 15 Calorie Row
- 25 Double Unders
- 5 Burpees
P1 does double unders and burpees, P2 rows, P1 does double unders and burpees to finish round. Next round switch; so on throughout workout.
Saturday 2015.06.20
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
0845 Weightlifting
1) Snatch, paused one second at knee & three seconds in catch. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
2) Jerk, work to a heavy single.
1000 CrossFit
Team “Collin”
Six rounds, alternate movements, OPWAAT:
- Carry sandbag 400 meters (runs together, one seabag, 60/40)
- 115 pound Push press, 12 reps
- 12 Box jumps (24/20)
- 12 Kettlebell Swings (70/53)
Runs together with one seabag. Alternate complete sets of each movement for rest of round. On the first round partner one does all push press and all KB swings while partner two does all box jumps. On the second round partner two does all push press and all KB swings while partner one does all box jumps.
Friday 2015.06.19
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift, 1RM:
- 30-50% x8 Rest 1-2 minutes
- 60% x5 Rest 1-2 minutes
- 70% x3 Rest 1-2 minutes
- 80% x1 Rest 2 minutes
- 90% x1 Rest 3 minutes
- 100% x1 Rest 3 minutes
- +2-5% x1 (Find Max, rest 3 minutes between attempts)
Conditioning
Two Rounds for total time:
3 Rounds:
- 5 Pull Ups
- 10 Hand Release Push Ups
- 15 Air Squats
Rest 2 Minutes