May 25, 2015
Strength
1) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2) Fitness: Every minute on the minute for 10 minutes, one deadlift at new linear progression weight. Do not work up.
Performance: Every minute on the minute for 10 minutess, one deadlfit paused two seconds 2″ off ground. Start at 75%. You may work up, but keep form tight.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 (accumulate) L-Hold (pull up bars, rings, rope, or parallettes)
May 24, 2015
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Memorial day workout at 1100; get some.
“Bull”
Two rounds for time:
- 200 Double-unders
- 135 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
or
team “Bull”
Same as above, teams of two, OPWAAT, runs completed together.
May 22, 2015
0845 Weightlifting
1) Snatch, pause one seconds 2″off floor and one seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Jerk, 1RM with pause five seconds in dip and catch, then 3 @ 80% with no pause (three singles).
1000 CrossFit
Strength:
Work to a 5RM Push Press, then drop sets @ 95% and 90%
Conditioning:
Teams of 3:
- 200m Seabag Relay (60/40)
- 30 Team situps
- 100 Deadlift, OPWAAT (155/105)
- 30 Team situps
- 200m Seabag Relay
May 21, 2015
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, work to a 3RM with a five second pause at bottom during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
100 Burpees for time.
EMOM including the first complete 3 thrusters (95/65)
Compare to 2014.12.17
May 19, 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
3 rounds for time:
- 400m Run
- 18 Pull Ups
- 6 Wall Walks