12/20/2014

Open WOD 14.4
14 minute clock:
60 calorie row
50 toes to bar
40 wall ball shots 20/14
30 power cleans 135/95
20 muscle ups

rest 30-60 minutes

Assault Bike Intervals TBA @ Training

12/19/2014

A. Back Squat - 10 x 2 @ 55% Bar Weight (against band tension)
rest 30 seconds between sets
B. Push Press - 8 x 3 @ 50% Bar Weight (against band tension)
rest 30 seconds between sets
+
30 seconds Front Squats 95/65
30 seconds Burpee Over Bar
30 seconds Box Jump Overs 20"
rest 5 minutes x 5

12/18/2014

A. 3 sets:
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
4 singles @ 75%
4 singles @ 80%
4 singles @ 85%
+
4 rounds:
36 calorie row
9 push jerks 185/125

12/17/2014

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

12/16/2014

A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*

12/15/2014

A. Snatch
4 @ 75%
4 @ 80%
4 @ 85%
+
4 rounds @ 85%:
Row 750m
20 Toes to Bar (4 sets of 5)
15 HSPU
10 Squat Snatch 115/75 (try and hit these TNG)
5 Muscle Ups
rest 5 minutes
*sub 10 c2b + 10 ring dips for muscle ups*
*for those without muscle ups practice skill for 10 minutes after WOD*