Sunday, July 6, 2014

A1. Back Squat - Poliquin 4 % @ 32x2 4 sets Rest 2 min



A2. Rope climbs
Advanced - legless x 1-2 reps (CF style so no straddle is necessary). Just jump up and pull with your arms! x 5 sets
Intermediate: use legs x 2 reps x 5 sets
Beginner: towel chin ups with heels on floor x 5 reps @ 31x1x 5 sets

Rest 2 minutes


B. Wall Walks AMRAP in 60 sec.
     Toes to Bar AMRAP in 60 sec. (advanced do strict)
     Wall Balls AMRAP in 60 sec 14/20 lbs
      Rest 1 minute
      4 sets 
 

Friday, July 4, 2014

A. Front Squats
Advanced @ 30x1 Poliquin 4 % prescription
Beginner @ 32x2 Poliquin

B. Nasty Girls The Original
3 Rounds for Time:
50 air squats
7 muscle ups
10 Hang power cleans 135/95 lbs


Or:
Nasty Girls Regionals 2014
3 Rounds for Time:
50 alternating 1 legged squats
7 kipping muscle ups
10 hang power cleans 175/115 lbs

Saturday, July 5, 2014

A. In 20 minutes find a daily max snatch plus 1 set of doubles at 10 kg less.
Less advanced: 3, 3, 3, 3 (Don't go up if you fail. You must hit all 3 reps.
Beginner: 5, 5, 5, 5

B. Every 3 minutes:
Snatch into 5 OHS  @ 75-80% of your max
200 meter run
6 sets


Thursday, July 3, 2014

Bench Press Outside!!!

A1. Bench Press - Poliquin 4% prescription Session 1 or 2 @ 31x1
See June 29, 2014
4 sets
Rest exactly 60 sec


A2. Snatch Balance - See April 1 and April 25,  May 7, May 21 and June 8, June 24, 2014

A note on the snatch balance. The Snatch Balance is a tricky but critical movement. If you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely. 

Beginners: 3 position snatch balance. If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch and then do 3 sets x 5 reps.x 5, 5, 5

B.  3 Rounds for Time
    Power Snatch x 12 85/125 lbs
     Box Jumps x 15 20/24"
     Burpees x 15