Friday, 131101.

Holy crap its November...

ALL BRIDS- A, B and D.
CHOOSE- C or E.

A. warm up
       3:00 air dyne (or row if no air dyne- get an AD, such an awesome tool) @ z1
       front squat warm up
B. strength + gymnastics I (alternate between exercises)
       1. 3x8 front squats (+10# from last week), rest 1:00.
       2. 3x12 chest to bar pull ups, rest 1:30.
C. strength + gymnastics II (alternate between exercises)
       1. 4x8 deadlifts (+10# from last week), rest 1:00.
       2. 4x12 ring dips, rest 1:00.
D. conditioning I.
       INTERVAL work
          5 rounds, rest 2:00
             10 overhead walking lunges 155#/105# (axle bar if available)
             15 box jumps 24"/20"
             20 kb swings 70#/53#
E. conditioning II
       TEMPO row
         15:00 row @ 80% (of max 1000m row pace).

Thursday, 131031.

ALL BRIDS- A, B, C and D
CHOOSE- none

A. warm up.
         3:00 row- 6 x :10 hard, :20 moderate
         clean specific warm up
B. olympic lifting
         5x2 clean (from block- just above knee) + front squat
         rest 1:30
C. emotm
        x16 total sets
             odd- 6 box jumps 36"
            even- 12 burpees to 6" target
D. conditioning
        "Mike Myers" (Happy Halloween!)
            19:00 amrap (19- day of his birth)
               62 double unders (62- total people he killed throughout Halloween movies)
               57 air squats (57- year of his birthday)
               10 muscle ups (10- month of his birthday)
           Michael Myers was raised in the small, mid-west town of Haddonfield, Illinois. At age 6 (in the original film) Michael murdered his oldest sister, Judith, on Halloween night. It was always unknown why he killed her; or why he spared his baby sister... After being locked up in Smith's Grove Mental Hospital, Michael escapes on October 30 and heads home to Haddonfield. At least, that's where his psychologist, Dr. Sam Loomis, assumes he is going. Michael, who is now 21, returns home and bides his time. That night he tracks down his baby sister, Laurie Strode (who has been adopted and is oblivious to her violent roots) and proceeds to murder two of her friends. He pursues her that entire night (which continues on in Halloween II), but fails to kill her. Over the next twenty-four years, Michael kills and kills, believing that his sister Laurie died in a car accident. He even kills his niece, any person who is attached the Myers/Strode families, and anyone who stands in his way. He finally realizes Laurie isn't dead and catches up with her on the twentieth anniversary of their original encounter (Halloween: H20). Laurie escapes that event under the impression she's finished her brother...until four years later, when he catches up with and kills her. It is unknown what became of Michael after Halloween: Resurrection.

Wednesday, 131030.

ALL BRIDS- A, B, C and D.
CHOOSE- none

A. warm up.
        3 rounds, not for time.
          10 kipping handstand push ups.
          10 goblet squats 53#/35#.
          10 kb swings 53#/35#.
B. strength.
        1. 5x3 push jerk (heaviest possible). rest 1:30.
      ---then---
        2. max reps @ 75% of above.
C. EMOTM work.
        x20 total sets (x10 each exercise).
            ODD- 15 wall balls (20/14)
           EVEN- 5 power snatch (155/105)
D. conditioning.
       for time-
          500m row, 10 overhead squats 155#/105#, 20 ghd sit ups
          400m row,  8 overhead squats 155#/105#,  16 ghd sit ups
          300m row,  6 overhead squats 155#/105#,  12 ghd sit ups
          200m row,  4 overhead squats 155#/105#,   8 ghd sit ups
          100m row,  2 overhead squats 155#/105#,   4 ghd sit ups

Tuesday, 131029.

ALL BRIDS- A, B, D, and F.
CHOOSE- C or E.

A. warm up
       1. 9:00 rowing.
         (3:00 @ 65% of max 1000m row pace)
         (3:00 @ 70% of max 1000m row pace)
         (3:00 @ 75% of max 1000m row pace)
       2. snatch specific warm up
B. olympic lifting
       5x2 snatch (from blocks- just above knee) + ohs.
          *rest 1:30
C. strength + gymnastics
       1. 3x8 back squats (add 10# per set from last week). rest 60 seconds.
       2. 3x12 chest to bar pull ups. rest 90 seconds.
           *hit a set of back squats, rest :60, hit a set of chest to bar, rest :90.
           *repeat for 3 sets.
D. conditioning.
      3 rounds, for time.
           8 clean and jerk 185#
          12 toes to bar
          16 hand release push ups
E. extra conditioning
      15:00 row @ Z1 (zone 1= 65-74% (OPT terms))
          *we will base this off your max 1000m row pace.
          *example- if your 1000m row is 3:30 (1:45/500m), pace here would be 2:12-2:22/500m.
F. accessory work.
      1. 3x12 glute ham raise. rest 45 seconds.
      2. 3x8 roll to candlestick. rest 45 seconds.
          *alternate the same as part C.
          

Monday, 131028.

REST DAY

Sunday, 131027.

RUN 30:00. (hard, but not maximal).

Saturday, 131026.

ALL BRIDS- A, B, C, D, E.
CHOOSE- none.

A. warm up.
       300m row.
       olympic weight lifting specific warm up (your choice).
B. olympic lifting I.
       5x1 snatch complex (pull to below knee + :02 pause snatch from below knee + hi-hang + 2 ohs).
          rest 1:30.
C. olympic lifting II.
       5x1 clean and jerk complex (3-stop pull + full clean + front squat + 2 jerks).
          rest 1:30.
D. conditioning.
       12:00 amrap.
          6 muscle ups.
         12 thrusters 95/65.
         200m run.
E. accessory work.
       1. 3x20 hollow rocks.
       2. 3x:40 nose to wall handstand hold.
              * :45 between exercises.