Apr 8, 2014
Strength
Fitness:
3×5 Front Squat- find a starting weight for the new linear progression program. This will probably be in the 60-75% of 1RM range. Weight will be added each week and things will get challenging quickly. Today’s starting weight should not be very difficult, ie., there should be little to no bar speed slow down during any of the sets.
Performance:
5RM Front Squat
Conditioning
5 Rounds:
- 10 Front Rack Lunges*
- 10 Pendlay Rows*
- 10 Hand Release Push Ups
Find a weight you can perform perfect rows with. This will determine your load.
Apr 7, 2014
Strength
Fitness:
1) Work up to a heavy but perfect Hang Snatch
2) Every minute on the minute for 5 minutes 2 Hang Snatches @ 85% of 1
Performance:
1) Work up to a heavy but perfect double Pause Snatch- two full seconds just below the knee.
2) Every minute on the minute for 5 minutes 2 Pause Snatches @ 85% of 1
Conditioning
3 Rounds:
- 20 Dumbbell Snatches (20-30%/ 10-20% of BW)
- 30 Ab Mat Sit Ups
- 400m Seabag 50/50 (50/35- drop seabag at 200m, then pick up on way back)
15 Minute Time Cap
Apr 6, 2014
Strength
Today marks the beginning of a new strength cycle. Both fitness (in general, athletes who have been with us less than 6 months) and performance athletes will need to find a beginning weight for a linear progression program. This should be in the 60-75% of 1RM range. Weight will be added each week and things will get challenging quickly. Today’s starting weight should not be very difficult.
Fitness:
1) Back Squat 3×5
2) Press 3×5
Performance:
1) Back Squat 4×5
2) Press 4×5
Conditioning
8 Minutes, as many rounds as possible:
- 10 Toes to Bar
- 20 Kettlebell Swings (53/35)
- 30 Double Unders
Apr 4, 2014
“The Outlaw Total”
With a 50:00 running clock:
0:00-10:00 Establish a 1RM Snatch.
10:00-20:00 Establish a 1RM Clean & Jerk.
20:00-30:00 Establish a 3RM Front Squat.
30:00-35:00 Cleanup.
35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
Elite male: 1400+
Elite female: 1000+
Apr 3, 2014
Strength
1A) 3x80m Sled Drag
1B) 3×12 Supine Ring Rows
1C) 3×15 Slam Ball (40/30)
Conditioning
1 Mile Run Time Trial
