25 calorie AirDyne
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
5-5-3-3-1-1 push press
(heavy as possible)
(rest as needed)
10-9-8-7-6-5-4-3-2-1 strict pull up
100m jog after each set
(not for time)
10:00 amrap
2-4-6-8-10-etc
deadlift 225#
box jump 24"
Monday, May 19, 2014
Sunday, May 18, 2014
Monday May 19th, 2014
500m row
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
7x3 TnG power snatch (as heavy as possible)
(rest as needed)
5-5-3-3-1-1 back squats (as heavy as possible)
(rest as needed)
AirDyne- :30 hard + :30 off x 20 sets
2x50 shoulder touches (handstand against wall)
(rest as needed between efforts)
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
7x3 TnG power snatch (as heavy as possible)
(rest as needed)
5-5-3-3-1-1 back squats (as heavy as possible)
(rest as needed)
AirDyne- :30 hard + :30 off x 20 sets
2x50 shoulder touches (handstand against wall)
(rest as needed between efforts)
Friday, May 16, 2014
Friday May 16th, 2014
500m row @ warm up pace
2x5 wall squat
2x10 goblet squat 35#
2x10 wall balls 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings (x10 each leg front-back, x10 each leg side-to-side)
2x10 pvc pass throughs
20:00 to work up to a heavy back squat (high bar) for the day (NOT MAXIMAL)
10-9-8-7-6-5-4-3-2-1 (alternate with a partner or rest 1:1)
push ups
15:00 AD @ comfortable pace
2x5 wall squat
2x10 goblet squat 35#
2x10 wall balls 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings (x10 each leg front-back, x10 each leg side-to-side)
2x10 pvc pass throughs
20:00 to work up to a heavy back squat (high bar) for the day (NOT MAXIMAL)
10-9-8-7-6-5-4-3-2-1 (alternate with a partner or rest 1:1)
push ups
15:00 AD @ comfortable pace
Tuesday, May 13, 2014
Tuesday May 13th, 2014
All of this week will be off, and we will be starting a new cycle starting on Monday. We will be focusing a lot on building strength and honing in on skills. Conditioning will take a back seat for a while, but we will still be hitting a decent amount of it. Time to begin focus on next year.
Tuesday, May 6, 2014
Wednesday May 7th, 2014
PREPARATION WEEK
a) 1000m row @ z1
b) for speed and efficiency
15 box jump overs 24"
7 hang power cleans 175#
12 box jump overs 24"
7 hang power cleans 175#
9 box jump overs 24"
c) EMOTM x 3:00 -- 4 overhead squats 205# (from the floor)
d) MOBILITY
a) 1000m row @ z1
b) for speed and efficiency
15 box jump overs 24"
7 hang power cleans 175#
12 box jump overs 24"
7 hang power cleans 175#
9 box jump overs 24"
c) EMOTM x 3:00 -- 4 overhead squats 205# (from the floor)
d) MOBILITY
Monday, May 5, 2014
Tuesday May 6th, 2014
PREPARATION WEEK
a) 3 round (for efficiency of each movement)
1) 12 wall balls 20#
2) 9 pull ups
3) 6 strict handstand push ups
b) 15:00 to build to hang snatch opening weight (and a bit more)
--7:00 break--
1x1 @ opening weight
c) 3 x 50' handstand walk (rest 2:00)
d) 50 calorie row @ event 6 pace (for opening row)
a) 3 round (for efficiency of each movement)
1) 12 wall balls 20#
2) 9 pull ups
3) 6 strict handstand push ups
b) 15:00 to build to hang snatch opening weight (and a bit more)
--7:00 break--
1x1 @ opening weight
c) 3 x 50' handstand walk (rest 2:00)
d) 50 calorie row @ event 6 pace (for opening row)
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