Archives for 19 Apr,2015

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April 20 to April 26

Monday 04/20/15

A.
6 sets
3 Back squat @20X1
rest 180sec

B.
Close Grip Bench Press
2×3
2×2
rest 120sec between sets

C.
Performance
2 sets for time:
100 DUs (200 skips)
30 chin ups
rest walk 120sec

rest 5:00

for time:
30 cleans (85/135)

Fitness
3 sets for time:
60 skips
15 strict chin ups
rest walk 60sec

 

Tuesday 04/21/15

A.
Performance
Every On the Minute
Jerk – start at 65lbs/115lbs, add 10lbs each set
Max 8 sets

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~65%; 5-10lbs more then last week if able)
rest 120sec

B.
Performance
Every Minute on the Minute for 8 minutes
1 Power Clean (85%)

Fitness
4 sets
10 V-Ups
10 Ball Slams
400m Row
rest walk 120sec

C.
Performance
4 sets
15 Toes to Bar
10 Power Snatch (55/95)
500m Row
rest walk 180sec

Fitness
3 sets
60sec plank (weighted if able)
rest 60sec

 

Wednesday 04/22/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/23/15

A.
Performance
High Box Jump – build to a challenging height in 10 minutes

Fitness
Every Minute on the Minute for 5 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)

B.
Performance
10 sets – every 45 sec
1 Front Squat @20X1 (80-85% of 1RM) – Work on speed from bottom.

Fitness
5 sets
15 GHD Hip Extensions
rest 60sec

C.
Performance
Every Minute on the Minute for 6 minutes
4 Touch and Go Deadlift (65-70%)
4 Burpee Over Bar

Fitness
3sets
20 hollow rocks
20 med ball russian twists
rest as needed

D.
Performance
3 sets
20 hollow rocks
20 mb russian twists
rest as needed

 

Friday 04/24/15

A. 5 minutes — Double Under technique and drills

B.
Performance
5 sets
3 position Power Clean – below the knee, mid thigh, high hang; 1.1.1
rest 160sec

Fitness
5 sets – every 2 min
3 Deadlifts (start at ~65%; 5-10lbs more then last week if able)

C.
As Many Reps As Possible (AMRAP) in 15 minutes:
2000m Row
150 Walking Lunges
amrap Double Unders with remaining time

 

Saturday 04/25/15

A.
Performance
Power Snatch 2, 2, 1, 1
rest 120sec between sets

Fitness
Every Minute on the Minute for 10 minutes – alternate between
A1. 8 alternating dumbbell snatch
A2. 10 alternating split jumps

B.
Performance
for time:
30 Power Snatch (45/75)
30 Burpees
30 Thrusters (45/75)

Fitness
For time:
25 Dumbbell Thrusters (15/25lbs)
25 Burpees
25 Calorie Row

C.
10 minutes – mobility and stretching

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