12/14/2014

Rest Day

12/13/2014

I'd like to start getting the team together to train every Saturday, one week we will do Pelham at 11am, the following week we will do White Plains at 1pm.  Come January this will be mandatory.  Tomorrow we will meet at Pelham and I'll be there to coach.  Please comment if you can make it.

Open WOD 11.4
10 minute clock:
60 Bar Facing Burpees
30 OHS 120/90
10 Muscle Ups

rest 30-60 minutes

Row 500m @ 15 seconds of PR pace
rest 3 minutes x 6 sets
*this is not optional - IT'S GO TIME*

12/12/2014

A. Back Squat - 10 x 2 @ 50% Bar Weight + 20-30# Chains/Side
rest 30 seconds between sets
B. Push Press - 10 x 2 @ 50% Bar Weight (against band tension - light)
rest 30s seconds between sets
+
30 seconds KB Swings 53/35
30 seconds Burpees
30 seconds Double Unders
rest 5 minutes x 5

Squats 
http://youtu.be/xK-URUjeOVk

Push Press
http://youtu.be/_35LHeKJH8k

12/11/2014

A. 3 sets:
Tall Jerk x 3 reps (keep this light focus on foot work and stick landing position for jerk)
B. Clean & Jerk:
4 singles @ 70%
4 singles @ 75%
4 singles @ 80%
+
5 rounds:
5 Clean & Jerk 135/95
15 Wall Ball Shots 20/14
1 round of "Mary"
(5 HSPU, 10 Pistols Alt, 15 Pull-Ups)

Tall Jerk
http://youtu.be/48h5_Br5q_w

12/10/2014

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