Monday 2014.01.20

Jan 19, 2014

Strength

3 repetition maximum high bar back squat

Conditioning

Three rounds of

  • 5 Wall Walks
  • 10 High Bar Back Squats (225/155)
  • 400m Run

Saturday 2014.01.18

Jan 18, 2014

Strength

1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Conditioning

Team “Morrison”

Working in teams of two, one partner working at a time,

50-40-30-20-10 rep rounds of:

  • Wall Ball (20/14)
  • Box Jumps (24/20)
  • Kettlebell Swings (53/35)

Seth Coming in from a 400

Friday 2014.01.17

Jan 16, 2014

Strength

Romanian Deadlift 5-5-5-5-5, focus on keeping spine in extension and not letting shoulders roll forward

Conditioning

15 minutes, as many rounds as possible of

  • 7 Power Cleans (155/95)
  • 10 ring dips
  • 400m run

 

 

Wednesday 2014.01.15

Jan 14, 2014

Strength

Work up to a heavy triple thruster

Conditioning

21-15-9

  • Thrusters (95/65)
  • Burpees

Tuesday 2014.01.14

Jan 13, 2014

Strength

2 Mid-Hang Cleans + 1 Jerk

Conditioning

Fitness:

21-15-9

  • Dumbbell Snatch
  • Pull-Ups

Performance:

“Amanda”

9-7-5

  • Muscle Ups (scale 2 chest to bar pull-ups + 1 ring dips & work on false grip before/after class)
  • Squat Snatch (135/95)

Monday 2014.01.13

Jan 12, 2014

Strength

Establish a 3 repetition maximum high-bar back squat, then two drop sets @ -10%

Conditioning

4 Rounds for Time:

  • 2:30 to run 400m. In time  remaining complete as many handstand push ups as possible.
  • Rest 1 min.

Scale wall walks or dumbbell push press for handstand push-ups.