5/15/2016

Rest

5/14/2016

In House Competition (for some of you)

OR

if not competing @8am or After COMP
A. Split Jerk - 5 x 3 @ 70% rest 3:00 (pause in catch for 2 seconds per rep)
+
3 Rounds:
9 Ground 2 Overhead (try both C&J and Snatch see which is faster for you) 135/95
15 Toes to Bar
21 Calorie Assault Bike

5/13/2016

A. Banded DL @ 55% (same band tension) 9 sets of 3 rest 30 seconds
B. Halting Clean DL 5 x 3 @ 90-95% rest 2:00
C. Banded Hamstring Curls 3 x 20 reps rest as needed
+
10-9-8-7-6-5-4-3-2-1
Deadlift 155/105
Bar Facing Burpees
*this is a sprint, go HAM*

5/12/2016

Reminder we have an ONRAMP @ 6am on 5/12 which means NO OPEN GYM TIME.  Please make sure that everyone knows this.

Rest Day
or
Thursday's WOD
A. Snatch Complex
Hang Snatch x 1 + Snatch x 1 + Overhead Squat x 1 (doesn't have to be TNG - all snatches are full squat) - every 90 seconds x 15 mintues (building)
B. Front Squat
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
C1. Pec Smash x :20 seconds/side rest :20 seconds
C2. Ring Dips x 10-12 reps (kipping or strict) rest 2 minutes x 3 sets
+
3 sets:
3 minutes on Assault Bike @ 5-10 watts Higher than last week
into
Max Bumper Plate Pinch hold AHAP -https://youtu.be/DIflU1I6Lhw
rest 1 minute bt rounds

5/11/2016

Reminder we have an ONRAMP @ 6am on 5/12 which means NO OPEN GYM TIME.  Please make sure that everyone knows this.

Rest Day
or
Thursday's WOD
A. Snatch Complex
Hang Snatch x 1 + Snatch x 1 + Overhead Squat x 1 (doesn't have to be TNG - all snatches are full squat) - every 90 seconds x 15 mintues (building)
B. Front Squat
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
C1. Pec Smash x :20 seconds/side rest :20 seconds
C2. Ring Dips x 10-12 reps (kipping or strict) rest 2 minutes x 3 sets
+
3 sets:
3 minutes on Assault Bike @ 5-10 watts Higher than last week
into
Max Bumper Plate Pinch hold AHAP -https://youtu.be/DIflU1I6Lhw
rest 1 minute bt rounds

5/10/2016

A1. Strict Pess
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2:00
A2. Strict Chin-Ups x 1 minute Max Reps rest 2:00 x 3 sets
B. Pressing Snatch Balance 3 x 3 reps (light) rest 1:30 (use as a primer for part C)
C. Snatch Balance 5 x 1 (building) rest 2:00 (fast and explosive) - https://youtu.be/6Kcend-O21w
D. Work to a High Box Jump (perform 10 reps at Max Height)

5/9/2016

Warmup:
Ido Portal Squat Routine 2.0 - https://youtu.be/lbozu0DPcYI
+
A. Back Squat
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
B1. Power Clean Cluster 1.1 rest 20 seconds between cluster rest 2:00 after each set @ 80-85%
B2. Chest Facing Wall Handstand Hold x :30 seconds rest 2:00 x 4 sets
+
Every 3 minutes x 21 minutes (7 sets)
500m Run
*entire run WOD done outside*