Saturday, July 4, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A. AMRAP in 20 minutes:
legless rope climb x 1-2 reps rest 20 sec
wall supported chest to wall handstand x 30 sec; rest 20 sec
ring dips x 5/10; rest 20 sec
Box Jumps 20/24" x 10; rest 20 sec

B. (Power) Cleans
Set 1: 12 reps @ 95/135 lbs
Set 2: 10 reps @ 105/155 lbs
Set 3: 8 reps @ 115/175 lbs
Set 4: 6 reps @ 125/185 lbs
Set 5: 4 reps @ 135/205 lbs
Rest exactly 2 minutes between sets.
To do prescribed you must have a minimum of 145/225 clean




Friday, July 3, 2015

WARM UP
5 minutes of joint prep
30 sec of QM gallop/30 sec rest x 3 sets
YWLT x 10 reps (on bench and with a weight)
30-60 sec passive hang followed by a more challenging progression
sots press with an empty bar x 10 reps


A. 30 sec of work/30 sec of rest x 5 sets:
kipping chest to bar pull ups
Do not go to failure.

B. Every minute on the minute for 15 sets:
Split jerk x 2 reps from rack @ 77-82% All at same weight.

C. 3 Rounds for Time:
800 meter run
 hang power snatches x 10 75/115 lbs
kipping hspu x 15


Thursday, July 2, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A. Take your new Front Squat max and do the following:
Min 1: 7 reps @ 75%
Min 2: 5 reps @ 80%
Min 3: 3 rep @ 85%
Min 4: 7 reps @ 78%
Min 5: 5 reps @83%
Min 6: 3 reps @ 88%

B. For Time:
Wall Balls x 40 15/20"
Row x 500 meters
Double Unders x 35
Wall balls x 30
Row x 350 meters
Double Unders x 45
Wall balls x 20
Row x 250 meters
Double Unders x 55


Wednesday, July 1, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight)

A. power jerk x 10 reps 95/145 lbs
 Rest 2 min
6 sets

B. AMRAP in 20 minutes:
20 kb swings 35/55 lbs - rest 20 sec
10 db or kb walking lunges 35/55 lbs - rest 20 sec
15 burpees - rest 20 sec.