3/22/2015

15.4 Retest

3/21/2015

Active Rest (NOT OPTIONAL)
20 Minutes Rower
30 second sprint
30 second slow recovery Row
+
20-30 minutes area specific mobility

3/20/2015

15.4

3/19/2015

A. Front Squat - 7 x 1 @ 85% rest 60 seconds
B. 3 Position Power Snatch x 5 sets *building*
+
15.4 Movement Prep and Run Through

3/18/2015

3 Weeks Down 2 weeks to Go and we are sitting in 33rd place in the most stacked team region in the world.  With all that being said you guys keep surprising me each week, and people from all over keep stepping it up.  Keep in mind our gym is a homegrown team and unlike other power houses, we haven't gone out to recruit people.  You guys should be super proud.  Regardless of what happens 2 weeks from now I'd like to plan a night out for all Comp Team athletes.  Let's go out, have some dinner and drinks and discuss training etc.  2 more weeks to go, lets make a HUGE jump, we are still in it.

Row 20 minutes
30 second SPRINT
30 seconds Recover
+
2 rounds NOT TIMED:
10 strict pull-ups
20 push-ups
10 overhead squats 45# bar
20 hollow rocks
10 back extensions
20 Russian KB Swings
10 Single Leg KB DL/side
20 Perfect Air Squats
+
20-30 minute area specific mobility

3/17/2015

A. Squat Clean
10 singles @ 75%
+
5 rounds:
10 Thrusters 95/65
10 Burpee Box Jumps 24/20
+
Finisher:
Row 20 minutes
30 second sprint
30 second slow

3/16/2015

3.16 - 3.22

10 rounds: 1 Snatch @ 80-85% (squat) 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 10 calories on AB + Finisher: 3 x 12-15 GH Raise

A. Squat Clean 10 singles @ 75% + 5 rounds: 10 Thrusters 95/65 10 Burpee Box Jumps 24/20 + Finisher: Row 20 minutes 30 second sprint 30 second slow

Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility

A. Front Squat - 7 x 1 @ 85% rest 60 seconds B. 3 Position Power Snatch x 5 sets *building* + 15.4 Movement Prep and Run Through

Open Workout 15.4

Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility

Open Workout 15.4 Retest

3.16

10 rounds:
1 Snatch @ 80-85% (squat)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
10 calories on AB
+
Finisher:
3 x 12-15 GH Raise