Tuesday: 111417 (2-2)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 55%x2x5-10

MetCon:
3 RFT:

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Tuesday: 110717 (1-2)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 50%x2x10

MetCon:
3 RFT:

Barbell Complex (Barbell Row + Hang Power Clean + Front Squat + Push Press)
Hamstring Curl

Post time and loads to comments:

Thursday: 091417 (3-3)


Warm-up:

Monostructural/Gymnastic/Weightlifting:
MetCon:
AMRAP 10:

400m Run
4-10 Pistol
6 Hang Power Clean (70% of 1RM)

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row

Thursday: 130613 (3-5)


WEEK 3: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Good Mornings
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Thursday: 130207 (4-7)


WEEK 4: Day: 7

DE Lower Body:
Speed Squats: 10×2 (#)

Accessory:
Lower Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Hamstrings Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Quads Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
“Barbell Complex”

6 Barbell Rows
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Good Mornings
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Assistance:
Core Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Saturday: 120908 (3-7)


WEEK 3: Day: 7

DE Upper Body:
Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (#)

Olympic Weightlifting:
Hang Power Cleans: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Hang Clean High Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Triceps Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
AMRAP 8:

8 Pushups
10 Medicine Ball Cleans 20/15#
12 Situps

Post total number of rounds to comments:

Hang Power Cleans:

Monday, May 14, 2012


WEEK 1: Day: 1

ME Upper Body:
Bench Press (Bands up): Find 1RM

Assistance:
Ring Dips: 3xMax Reps ()

MetCon:
AMRAP 12:

10 Pullups
10 Pushups
10 Hang Power Cleans 95/65#

Post total number of rounds to comments:

Post WOD:
75 Incline Situps

Thursday, April 12, 2012


WEEK 3: Day: 3

DE Upper Body:
Speed Bench @50% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Seated Cable Rows: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Leg Raises: 3×15-20

MetCon:
5 Rounds for Time:

10 Hang Power Cleans 95/65#
10 Burpees
30 Double Unders

Post time to comments:

Monday, March 12, 2012


ME Upper Body:
Incline Bench Press: Find 1RM

Compare to: Monday, February 6, 2012

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)
A3: Weighted Situps: 3×8-12 (#)

MetCon:
5 Rounds for time:

10 Hang Power Cleans 95/65#
10 Burpees

Post time to comments: