Feb 13, 2012
Strength:
BACK SQUAT (NOTE: Your baseline for this strength cycle is 90% of last week’s 1RM)
5@65%
5@75%
5+ @85%
[make sure you get at least 5 reps, and then go for max reps. Do. Not. Go. Until. Failure. These are supposed to be solid and controlled, but a maximal effort. What number do you want to hit? Think about it, visualize it, and get after it]
Work:
3 rounds:
1 min each:
- plank hold
- hold top of back extension
- hold top of pullup position
- hold bottom of squat
1 min rest
Post weight lifted and reps to comments.
Feb 8, 2012
Buy-In:
2 easy rounds:
- 10 bridge ups
- 10 sit ups to straddle
- 10 sit ups to pike
Skill: 5 min headstand practice
Work:
3 rounds for time:
- 25 burpees
- 200m farmer’s walk
Mobility: 3 min each leg distracted couch stretch
[youtube http://www.youtube.com/watch?v=5EiUquYdyPU]
Feb 1, 2012
Skill: Max height box jump
Strength: 1×5 deadlift (+5-10#)
Work:
KB “Chief”
5 rounds:
3 min, as many rounds as possible (AMRAP):
- 3 KB power cleans each arm (3R/3L)
- 6 pushups
- 9 squats
1 min rest
Post box jump and total rounds completed to comments.
Jan 31, 2012
Strength: 3×5 back squat (+5-10#)
Work: 150 KB swings for time (52/35)
*every time you put the bell down, sprint 100m
Post time and KB rep scheme to comments.
Jan 25, 2012
Skill: Review rowing technique
Strength: 1×5 deadlift (+1-5# from last week)
Work: 2K row for time
Great video on rowing technique
[youtube http://www.youtube.com/watch?v=eqVmMd7FdAA]
Jan 24, 2012
Skill: Introduction to GHD hip extension and sit-up; 10 reps each
Strength: 3×5 back squat (+5-10# from last week)
Work:
12-9-6-3 reps of
- DB thrusters
- KB swings
- burpees
Note: Go heavy on the DB thrusters and KB swings but be realistic. Choose a DB weight you can do at least 6-8 in a row fresh. Try to hit KB swings and burpees unbroken.
