2/1/2015

Rest Day - HOME STRETCH BABY LESS THAN 4 weeks

1/31/2015

A. Clean & Jerk - tough single
B. TBD (WOD)
C. Intervals TBD

WOD will be in White Plains at 1pm.  I know Ms. Mamone came to us last week but the rest of you missed out.  See you at 1pm.

1/30/2015

A. Snatch - 1 rep every 2 minutes x 20 minutes (tough single)
+
For time:
5 minute row @ 20 seconds of 500m PR
rest 1 minute
4 minute row @ 18 seconds off 500m PR
rest 1 minute
3 minute row @ 14 seconds off 500m PR
rest 1 minute
2 minute row @ 8 seconds off 500m PR
rest 1 minute
1 minute ME row
- rest as needed -
"Nasty Girls"
3 rounds:
50 air squats
7 Muscle Ups
10 Hang Power Cleans 135/95
+
Finisher:
100 Back Extensions (pause 2 seconds at top)

1/29/2015

A. Back Squat 1 1/4 - 5, 5, 5, 5 rest 2 minutes (70-75%)
B. Split Jerk - 3 x 3 (2 second pause in dip, 2 second pause in catch) 5% heavier than last week
+
10 rounds:
3 TNG C&J 155/105
10 UB Wall Ball Shots 20/14
20 Double Unders
+
Finisher:
100 BB Hip Bridges

1/28/2015

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

1/27/2015

A. EMOM x 5
Squat Clean x 5 TNG reps @ 55-60% of 1RM
into
B. EMOM x 5
Push Jerk x 5 TNG reps @ 75% of 1RM
+
3 sets @ 100%:
250m Row
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
250m Row
rest 10 minutes
+
Finisher:
L-sit - Reverse Tabata :10on/:20off x 8
+
200 Banded Pull-Aparts

1/26/2015

A. EMOM x 6
Snatch (Squat) - 5 reps @ 55-65% of 1RM
*Keep weight constant for all sets - NO MISSES*
B. Snatch - 5 singles @ 80%
+
3 sets:
20 Calorie Row
20 Hand Release Push-Ups (no worming)
20 Toes to Bar
20 Overhead Squats 95/65
20 HSPU
20 C2B Pull-Ups
rest 5 minutes
+
Finisher:
GHDSU 3 x 15 (against banded tension)
rest as needed
Weighted Step Up 3 x 20 (53/35)
rest as needed

1/25/2015

Rest Day