Friday 2015.04.17
Strength
Fitness: Press, 3×5 Linear Progression
Performance: Press, 3-3-3-1-1-1
Conditioning
“Mordor”
12 minute ascending ladder of:
- 4 Ring Dips
- 4 Goblet Squats
- 4 Ring Rows
- 4 Goblet Lunges
- then 6’s
- then 8’s
- then 10’s
- then 12’s…
Wednesday 2015.04.15
Strength
Work to a heavy single 3 Position Snatch: 1)Floor 2) Knee 3) Hip
This should be completed as a complex.
Conditioning
2k Row
Festivus athletes should keep effort to ~80% rate of perceived exertion.
Tuesday 2015.04.14
Strength
Every minute on the minute for 12 minutes, alternate:
- 5 Power Cleans – Start at ~50% of max clean and try to add weight each round
- 8-10 Target Burpees – don’t work longer than 40 seconds
Conditioning
9 Minutes, as many rounds as possible:
- 15 Air Squats
- 10 Push Ups
- 10 Toes to Bar
- 10 Deadlifts (185/130)
Monday 2015.04.13
Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, 8-8-8-8
Conditioning
Option 1 (Not optional for Festivus athletes):
3 Rounds:
- 500m Row
- 30 Wall Ball
Rest 2 minutes
Option 2:
4 Rounds (10 total runs):
- 2 minutes to complete 200m sprint, then max effort handstand push-ups in time remaining (stop before failure or appreciable form breakdown)
Rest 90 seconds
- 2 minutes to complete 200m sprint, then max effort strict pull ups or ring rows in time remaining (stop before failure or considerable form breakdown)
Rest 90 seconds
Saturday 2015.04.11
0845 Weightlifting
Skill work as prescribed.
1000 CrossFit
Skill
15 minutes gymnastics skill work of choice.
Conditioning:
“The Bear Complex”
7 times through without setting down or taking hands off barbell (bar should touch ground before each power clean but should be touch and go):
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
Rest as needed between rounds and work up to the heaviest set you can while maintaining proper form.