Archives: » 2015 » August

Monday 8.31.15

Posted 30 Aug 2015 in WOD

The culmination of our summer long strength & skill cycle is upon us.  This entire week, we will be testing our maxes on the following:  Snatch, Clean & Jerk, Squat, Push Press, Bench Press.  Optional: Deadlift, Strict Press, Front Squat.  Based on your schedule, it may require that two lifts be performed on the same day.  If this is the case, please let me know.  You will be responsible for completing all lifts within the week.

 

Weightlifting – Snatch

20 minutes to establish a 1rm

Strength

Squat – Volume deload:  5 sets of 5 reps x 65% of Friday

Wod

5 rounds, not for time.

a. Box Jump x 10

b. Push-Ups x 10

c. TTB x 10

 

 

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Friday 8.28.15

Posted 28 Aug 2015 in WOD

Midline

a. Hollow Rock x 50

b. Landmine x 50 (25 per side)

c. Good Morning w/ empty Bar: 5 x 10

Strength (week 12)

Squat – Build to a 3 or 5 Rep Max

Wod

21-15-9

a. Power Clean- 135/95

b. Burpee

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Thursday 8.27.15

Posted 27 Aug 2015 in WOD

Skill
Goal Board / Weak point practice (barbell, gymnastics, general)

Strength
Close grip Bench press: Build to a 3 or 5 Rm. Then, 3-5 sets x 5 reps x 90%

Wod
5 rounds

a. KB Snatch x 10 (5 per side) – 70/50
b. Row x 20/15 Cal
c. Ab mat sit up x 25

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Wednesday 8.26.15

Posted 25 Aug 2015 in WOD

Weightlifting – Clean & Jerk

a. Technique & Position Primer: 10 min

b. EMOM x 10 min climbing: 2 Cleans + 1 Jerk (start roughly at 50%)

Strength (week 12)

Front Squat – 3 x 5 x 75% of Monday

Wod

For Time:

100 DU’s

25 DB Thrusters 35/25

25 TTB

100 DU’s

 

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Tuesday 8.25.15

Posted 25 Aug 2015 in WOD

Skill

Weak Point Training: Barbell, Gymnastic, General etc.. – You select a skill/movement to work on

Strength (week 12)

Push Press – Build to a 3 0r 5 RM. Then, 3 sets of 5 reps x 90%

Wod

For Time

21 Pullups

21 Ring Dips

400m Run

15 Pullups

15 Ring Dips

400m Run

9 Pullups

9 Ring Dips

400m Run

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Monday 8.24.15

Posted 24 Aug 2015 in WOD

Weightlifting – Snatch

a. Technique & Position Primer x 10 min

b. EMOM x 5 Min, climbing (start roughly at 50%) : Power Snatch + Mid Hang (squat) Snatch + OH Squat

Strength (week 12)

Squat – 3 x 5 x 90% of Friday

Wod

10 min AMRAP

a. 10 KBS – 70/50

b. 10 Burpees

c. 10 KBS – 70/50

d. 10 Box Jumps – 24/20

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Friday 8.21.15

Posted 20 Aug 2015 in WOD

Midline

Turkish Get -Up – 10 reps per side

Strength (week 11)

Squat – Build to a 3 or 5 rep max

Wod

3 RFT

60 DU’s

30 Wall Balls – 20/14

15 Deadlifts – 225/155

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Thursday 8.20.15

Posted 20 Aug 2015 in WOD

Skill Practice

Weak point training, you choose skill to work on (barbell, gymnastics, general)

Strength

Close Grip Bench Press – Build to a heavy 3-5 RM, then 3-5 sets of 5 x 90%

Wod

For Time:

Bodyweight Sled Drag x 250m

then,

For Time:

Farmer’s Walk x 250m – 70/53

 

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