a) work up to a heavy snatch single
b) accumulate:
15 muscle ups
100 hollow rocks
c) 3 rounds
3 rope climbs
100' sled push 275#
50' handstand walk
d) 3x15 deficit push ups
3x10 strict toe to bar
Programming dedicated to improving fitness to work within a busy schedule. No need for 8 hours of fitness... just go harder!
Tuesday, October 21, 2014
Friday, October 17, 2014
Sunday October 19th, 2014
start @ 0:00
4 rounds
400m run
10 front squats 225# (from floor)
start @ 20:00
3 rounds
25 wall balls 20#
9 bar muscle ups
21 deadlifts 185#
start @ 45:00
"Grace" @ 155#
**every 6 reps, perform 2 rounds of:
5 chest to bar pull ups
10 hand release push ups
10 alternating pistols
4 rounds
400m run
10 front squats 225# (from floor)
start @ 20:00
3 rounds
25 wall balls 20#
9 bar muscle ups
21 deadlifts 185#
start @ 45:00
"Grace" @ 155#
**every 6 reps, perform 2 rounds of:
5 chest to bar pull ups
10 hand release push ups
10 alternating pistols
Saturday October 18th, 2014
a) 10x1 clean and jerk
b) start @ 0:00
5 rounds
5 squat snatch 165#
10 over the bar burpees
c) start @ 20:00
3 rounds
500m row
25 ghd sit ups
b) start @ 0:00
5 rounds
5 squat snatch 165#
10 over the bar burpees
c) start @ 20:00
3 rounds
500m row
25 ghd sit ups
Thursday, October 16, 2014
Thursday October 16, 2014
Another workout courtesy of Pat Sherwood
a) start @ 0:00
21 thrusters 95#
7 muscle ups
15 thrusters 95#
5 muscle ups
9 thrusters 95#
3 muscle ups
b) start @ 20:00
3 rounds
15 overhead squats 135#
20 toes to bar
2 rope climbs
c) start @ 40:00
3 rounds
21 kb swings 53#
15 box jumps 24"
9 clean and jerks 135#
a) start @ 0:00
21 thrusters 95#
7 muscle ups
15 thrusters 95#
5 muscle ups
9 thrusters 95#
3 muscle ups
b) start @ 20:00
3 rounds
15 overhead squats 135#
20 toes to bar
2 rope climbs
c) start @ 40:00
3 rounds
21 kb swings 53#
15 box jumps 24"
9 clean and jerks 135#
Wednesday, October 15, 2014
Wednesday October 15, 2014
a) E2MOTM x 10 sets
2 back squats @ 90%
b) start @ 0:00
100 double unders
21 front squats 115#
21 shoulder to overhead 115#
100 double unders
15 front squats 115#
15 shoulder to overhead 115#
100 double unders
9 front squats 115#
9 shoulder to overhead 115#
c) start @ 15:00
1 mile sled drag 135#
d) start @ 45:00
10:00 amrap
20 calorie row
10 handstand push ups
2 back squats @ 90%
b) start @ 0:00
100 double unders
21 front squats 115#
21 shoulder to overhead 115#
100 double unders
15 front squats 115#
15 shoulder to overhead 115#
100 double unders
9 front squats 115#
9 shoulder to overhead 115#
c) start @ 15:00
1 mile sled drag 135#
d) start @ 45:00
10:00 amrap
20 calorie row
10 handstand push ups
Tuesday, October 14, 2014
Tuesday October 14, 2014
a) 6x3 overhead squat (medium-heavy)
**from floor --> power clean to jerk (overhead squat with jerk grip)
b) snatch efficiency work
3 tng @ 50% every :45 x 4 sets (0:00-3:00)
2 tng @ 65% every :45 x 4 sets (3:00-6:00)
1 rep @ 70% every :30 x 10 reps (6:00-11:00)
c) 3 rounds
21 wall balls 25#
15 box jump overs 24"
9 chest to bar pull ups
d) 3x15 deficit push ups
3x10 weighted ghd sit up
**from floor --> power clean to jerk (overhead squat with jerk grip)
b) snatch efficiency work
3 tng @ 50% every :45 x 4 sets (0:00-3:00)
2 tng @ 65% every :45 x 4 sets (3:00-6:00)
1 rep @ 70% every :30 x 10 reps (6:00-11:00)
c) 3 rounds
21 wall balls 25#
15 box jump overs 24"
9 chest to bar pull ups
d) 3x15 deficit push ups
3x10 weighted ghd sit up
Friday, October 10, 2014
Thursday, October 9, 2014
Thursday October 9th, 2014
3-part conditioning courtesy of Pat Sherwood
1) start @ 0:00
80 wall ball shots 20#
60 push ups
40 alternating pistols
20 overhead squats 155#
2) start @ 20:00
2 rounds
25 deadlifts 245#
35 ghd sit ups
75' handstand walk
3) start @ 40:00
4 rounds
15 bench press 135#
15 calorie row
60 double unders
1) start @ 0:00
80 wall ball shots 20#
60 push ups
40 alternating pistols
20 overhead squats 155#
2) start @ 20:00
2 rounds
25 deadlifts 245#
35 ghd sit ups
75' handstand walk
3) start @ 40:00
4 rounds
15 bench press 135#
15 calorie row
60 double unders
Wednesday, October 8, 2014
Wednesday October 8th, 2014
a) 6x2 pause back squats (:04 in the bottom)
(rest as needed)
b) conditioning
1) start @ 0:00
.25 airdyne
5 muscle ups
2) start @ 3:00
9-7-5-3-1 power snatch 115#
4-3-2-1 muscle ups
3) start @ 8:00
10 muscle ups
25 burpee over box 24"
10 muscle ups
4) start @ 15:00
9-7-5-3-1 hang squat clean 115#
4-3-2-1 muscle ups
5) start @ 20:00
.25 airdyne
5 muscle ups
c) 3x5 weighted push up
3x5 weighted strict pull up
(rest as needed)
b) conditioning
1) start @ 0:00
.25 airdyne
5 muscle ups
2) start @ 3:00
9-7-5-3-1 power snatch 115#
4-3-2-1 muscle ups
3) start @ 8:00
10 muscle ups
25 burpee over box 24"
10 muscle ups
4) start @ 15:00
9-7-5-3-1 hang squat clean 115#
4-3-2-1 muscle ups
5) start @ 20:00
.25 airdyne
5 muscle ups
c) 3x5 weighted push up
3x5 weighted strict pull up
Tuesday, October 7, 2014
Tuesday October 7th, 2014
a1) 3x3 push press
a2) 3x1 3-position pause clean pull
b) 6x1 hi-hang clean and jerk
c) 3 rounds
30 second l-sit hold
20 pull ups
10 thrusters 135/95
d) 20-16-12-8-4 (for quality)
GHD sit ups
push ups (hands on dumbbells)
a2) 3x1 3-position pause clean pull
b) 6x1 hi-hang clean and jerk
c) 3 rounds
30 second l-sit hold
20 pull ups
10 thrusters 135/95
d) 20-16-12-8-4 (for quality)
GHD sit ups
push ups (hands on dumbbells)
Thursday, October 2, 2014
Thursday October 2nd, 2014
a) 5x2 back squat (HEAVY) (rest as needed)
b1) start @ 0:00
3 rounds
500m row
21 push press 115#
12 burpee over rower
b2) start @ 20:00
7 rounds
7 dumbbell thrusters 45#
1 rope climb
b3) start @ 40:00
5 rounds
10 strict handstand push ups
20 ghd sit ups
b1) start @ 0:00
3 rounds
500m row
21 push press 115#
12 burpee over rower
b2) start @ 20:00
7 rounds
7 dumbbell thrusters 45#
1 rope climb
b3) start @ 40:00
5 rounds
10 strict handstand push ups
20 ghd sit ups
Wednesday, October 1, 2014
Wednesday October 1st, 2014
2k row
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5x bodyweight deadlift
1.0x bodyweight bench
.75x bodyweight squat clean
2k row
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5x bodyweight deadlift
1.0x bodyweight bench
.75x bodyweight squat clean
2k row
Subscribe to:
Posts (Atom)