Archives for 12 Apr,2015

You are browsing the site archives by date.

April 13 to April 19 2015

 

Monday 04/13/15

A.
5 sets
3 Back Squats @20X1
rest 120-180sec

B. 10 minutes – Close Grip Bench Press – build to a heavy triple

C.
Performance
3 sets for time:
400m run
24 Ring Rows
12 Burpees
rest walk 180sec

Fitness
3 sets for time:
200m run
12 Ring Rows
8 Burpees
rest walk 120sec

 

Tuesday 04/14/15

A.
Performance
10 minutes – Jerk – build to a heavy single

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~60%) (5-10lbs more then last week)

B.
Performance
Every Minute on the Minute for 12 minutes
2 Power Cleans

Fitness
Every Minute on the Minute for 6 minutes
5 Dumbbell Romanian Deadlifts

C.
Performance
3 sets
max unbroken Handstand Push Ups (feet on box if necessary)
50 walking lunges
rest 120sec

Fitness
3 sets
5-8 Handstand Push Ups in pike position (feet on box if able)
25 walking lunges
rest 120sec

 

Wednesday 04/15/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/16/15

A.
Performance
Snatch 2, 2,1,1,1
rest 120sec-180sec

Fitness
8 minutes – Dumbbell Clean technique

B.
Performance
10 sets – every 45 sec
1 Front Squat @20X1 (80% of 1RM) – Work on speed from bottom.

Fitness
Every Minute on the minute for 5 minutes
3 Front Squats @20X1 (moderate weight ~60%) (5-10lbs more then last week)

C.
Performance
3 sets for time
500m Row
12 Clean & Jerks (65/105)
12 Pull Ups
rest walk 180sec

Fitness
3 sets for time:
400m Row
10 Hang Dumbbell Cleans
10 Strict Chin Ups
rest walk 120sec

 

Friday 04/17/15

A. 5 minutes – Double Under Technique & Drills

B.
Performance
6 sets – every 2 minutes
3 Deadlifts (start at 80%)

Fitness
4 sets – every 2 minutes
3 Deadlifts (~55-60%)

C.
Performance
For time
1000m Row
150 Double Unders (or 300 skips)
50 Box Jump (24”/30”) (step down)
50 KB Swing (53/35)

Fitness
For time
600m Row
150 skips
25 Box Jumps (16”/20”) (step down)
25 Russian KB Swing (25/35)

D.
3 sets
20 Med Ball Chop Sit Ups
20 Med Ball Russian Twists
rest as needed

 

Saturday 04/18/15

A.
Performance
8 sets – every 90sec
1 Clean (build to heavy)

Fitness
6 sets- every 90sec
10 Alternating Barbell Reverse Lunges

B.
Performance
For time
15-12-9
Power Clean (75/115)
Burpee

Rest 5:00

For time
Run 800m

Fitness
For time
15-12-9-6
Ball Slams
Burpee

Rest 5:00

For time
Run 800m

C.
10 minutes – mobility and stretching

Read More