May 17, 2015
Strength
1) Fitness: Every minute on the minute (EMOM) for 15 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 15 minutes, one full clean. Start at 75%; you may work up but there should be zero misses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2b) Pendlay Rows, 3x 10 AHAP
Optional independent work:
3a) Fat Grip Unilateral Farmer’s Walk, 25m x 6 – alternate hands (50m per round) – AHAP with good form (keep body/shoulders/pelvis square with no stopping during 25m segments)
3b) 3x 8 Tricep Extension on Rings – maintain perfect plank
May 15, 2015
0845 Weightlifting
1) Tall Snatch – heavy single no misses
2a) No footwork / No hookgrip Snatch – heavy single no misses
2b) High Hang Snatch – heavy single no misses
3) C&J Paused 2 sec 2 inches off Ground & in Jerk Recieving postion 2 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
1000 Conditioning
Teams of four, good luck & have fun:
- 2000m Row (500 each relay)
- 100m Sprint Relay
- 20 Push-ups Relay
- 30 Air Squat Relay
- 100 DB Snatch (70/50) alt arms cumulative OPWAAT
- 30 Air Squat Relay
- 20 Push-up Relay
- 100m Sprint Relay
- 2000m Row (500m each relay)
Atomic Teamer!
May 14, 2015
Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 3RM, then two drop sets at 95% and 90%
1b) Weighted/Strict Pull-Ups 3xME (aim for 5-8 reps)
Conditioning
Fitness
3 Rounds:
- 300m Run
- 6 Push Ups or Ring Dips
- 6 Ring Rows or Pull Ups
- 20 Wall Ball (20/14)
rest 2 minutes
Performance
3 Rounds:
- 300m Run
- 4 Muscle Ups (20/14)
- 20 Wall Ball
rest 2 minute
May 12, 2015
Strength
1) Fitness: EMOM for 12 minutes, one full snatch. Start light and work up in weight throughout. If form degrades then drop weight back down.
Performance: EMOM for 12 minutes, one full snatch with a three second pause at the absolute bottom. Start at around 70%; you may work up but there should be zero misses.
2) Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy single with a three second pause at the absolute bottom. Then do 3×3 @ 80% with no pauses.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 Weighted Plank
May 11, 2015
Strength
1a) Fitness: Bench Press, 3×5 LP
Performance: Bench Press, 5RM, then one drop set @ 90%
1b) 3×2 16′ Rope Climb, legless if possible
Conditioning
3 Rounds of:
- A) 1:00 Max Effort Burpees (100% effort, do not game for overall score)
Rest 1:00
- B) 80% of Burpees from A (in 1:00)
Rest 1:00
Record score of part “A” for each round.
