7/5/2014
5 rounds:
7 HSPU
12 Pistols Alt*
15 Deadlifts 135/95
12 Hang Cleans 135/95
7 Push Jerk 135/95
*20 minute cap*
7 HSPU
12 Pistols Alt*
15 Deadlifts 135/95
12 Hang Cleans 135/95
7 Push Jerk 135/95
*20 minute cap*
7/4/2014
Happy 4th of July!
Had this convo with some folks in WP the other day as I noticed most of you guys are either not warming up at all, or just warming up completely wrong. Please see a sample warmup I do almost everyday.
3-5 minutes - row, run, or bike
15 back extensions
15 situps
10 ring rows
10 push-ups
10 pass throughs
:30 seconds air squats
5 wall squats
:30 seconds samson stretch per side
+
Mobility - ankles, hips, shoulders (10 minutes total) - hit all areas - spend most time on trouble areas
+
CrossOver Symmetry or Other Shoulder specific warmup
+
10-20 minutes workout specific or goat training
All and all the warmup should take anywhere from 15-30 minutes, you should feel loose, and be sweating. Practice the way you play or you'll play like shit.
WOD:
A. Back Squat - 4 x 5 @ 60-65% of 1RM rest 2 minutes
B. Snatch Work - 15-20 minutes of practice *hit positions and stay light*
C. Clean & Jerk - 10 singles @ 55-65% *stick split jerk landing for 3 seconds*
+
For time:
45 Toes to Bar
*sets of 3 UB*
Had this convo with some folks in WP the other day as I noticed most of you guys are either not warming up at all, or just warming up completely wrong. Please see a sample warmup I do almost everyday.
3-5 minutes - row, run, or bike
15 back extensions
15 situps
10 ring rows
10 push-ups
10 pass throughs
:30 seconds air squats
5 wall squats
:30 seconds samson stretch per side
+
Mobility - ankles, hips, shoulders (10 minutes total) - hit all areas - spend most time on trouble areas
+
CrossOver Symmetry or Other Shoulder specific warmup
+
10-20 minutes workout specific or goat training
All and all the warmup should take anywhere from 15-30 minutes, you should feel loose, and be sweating. Practice the way you play or you'll play like shit.
WOD:
A. Back Squat - 4 x 5 @ 60-65% of 1RM rest 2 minutes
B. Snatch Work - 15-20 minutes of practice *hit positions and stay light*
C. Clean & Jerk - 10 singles @ 55-65% *stick split jerk landing for 3 seconds*
+
For time:
45 Toes to Bar
*sets of 3 UB*
7/3/2014
Row 500m @ 10-12 seconds off max 500m pace
rest 3 minutes x 6
Post Max 500m row time + interval times for each set
*remember no BITCHASSNESS - get it done*
rest 3 minutes x 6
Post Max 500m row time + interval times for each set
*remember no BITCHASSNESS - get it done*
7/1/2014
A. Push Press - 4 x 5 @ 60-65% rest 2 minutes
B. EMOM x 10 - 2-3 muscle ups or 4-5 strict pull-ups
C. Snatch - 5 x 3 @ 40-50% of 1RM - pause in catch for 5 seconds on each
D. 100 Ab Mat Sit-Ups
B. EMOM x 10 - 2-3 muscle ups or 4-5 strict pull-ups
C. Snatch - 5 x 3 @ 40-50% of 1RM - pause in catch for 5 seconds on each
D. 100 Ab Mat Sit-Ups
6/30/2014
DELOAD WEEK - EVERYTHING IS INTENDED TO FEEL LIGHT AND EASY
A. Front Squat - 4 x 5 @ 60-65% of 1RM rest 2 minutes
B. Accumulate - 30-40 Ring Dips or HSPU *kipping allowed* Do the movement you're weaker at
C. Power Clean - 10 Singles (don't go over 70%)
D. Back Extensions - 3 x 15 rest 60 seconds
A. Front Squat - 4 x 5 @ 60-65% of 1RM rest 2 minutes
B. Accumulate - 30-40 Ring Dips or HSPU *kipping allowed* Do the movement you're weaker at
C. Power Clean - 10 Singles (don't go over 70%)
D. Back Extensions - 3 x 15 rest 60 seconds
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