Saturday 10.14.17

#conditionedbycorrin

8 Rounds

15 Deadlift 135/95

15 Shoulder to overhead  95/65

15 bar facing burpees

**TWO BARBELLS CAN BE SET UP**

 

** Partner 1 will do 15 deadlifts , Partner 2 will do 15 shoulder to overhead, Partner 1 will do 15 bar facing burpees , …… until 8 full rounds are complete

Friday 10.13.17

Friday the 13th #spooky

Growth & Development

A. Deadlift  5 sets of 3 @ 70% of 1RM @30×1

B. Split Jerks working up to heavy sets of 3×3 ** we will do our warm-ups together for this lift

C. 6 Sets

10 AB Cals

10 Push-up

50 single under

1:00 rest between sets

 

Performance

A. Snatch every :45 seconds @ 85% of 1RM x 8

B. Clean & Jerk 1.1.1. every :90 seconds @ 75% x 3 sets

C. 4 Rounds

5 squat clean

25 wall ball 20/14 10′

50 double under

+ 4:00 rest between sets

 

****** Squat Clean weights

Round 1 155/105

Round 2 185/125

Round 3 225/145

Round 4 255/155

** I will scale accordingly on board tomorrow for different strength levels

Thursday 10.12.17

Growth & Development  + Performance

TESTING DAY

** Please compare to your previous scores 6 weeks ago**

I get some of us have gone up in KB sizes however for this to be a true test use whatever you used last time we did this test

** WRITE YOUR SCORES ON THE WHITEBOARD PLEASE **

3 Rounds

250m row

15 KB swings

25 Burpee

15 KB swings

250m row

+ 10:00 rest between sets

 

Wednesday 10.11.17

Growth & Development

A.  3:00 Assault bike Tester

B. Barbell Bench Press 20×1 tempo Heavy sets of 8,6,4,2

C.  6 sets

8 Ground to overhead (anyway) 75/55

8 Box jump over

+1:00 rest between each set

 

Performance

A. 5:00 Assault Bike Tester

B. Back Squat

8 Reps @ 65%

6 Reps @ 75%

4 Reps @ 80%

2 reps @ 85%

1 Rep 85% +

C.

12 rounds

5 assault bike cals

5 toe to bar

 

Tuesday 10.10.17

PALEO CHALLENGE TESTING WEEK

A. 3RM Push Press!  Lets GO, time to dig deep

B. Back Squat

Set 1) 5 reps @ 65-70%

Set 2) 3 reps @ 70-75%

Set 3) 1 rep @ 75-80%

Set 4,5,6) 1 rep @ 85%+  if feeling good 90%

C.

EMOM 15:00

Minute 1) 10/8 Calorie Row

Minute 2) 8 toe to bar/ 12 knee to elbow

Minute 3) 12 alternating DB snatch

 

Performance

A. 3 RM Push Press !!!   LETS GO!  BIG NUMBERS

B. Hang Snatch x 3 reps (no dropping bar)  Every :90 seconds x 5 sets  Starting at 95/65 Building ( you can take whatever jumps you’d like) ** focus is speed, squat below parallel, breathing

C.

EMOM 15:00

Minute 1) 10/8 Assault bike cals

Minute 2) 8 Burpee box jump over

Minute 3) 5 bar muscle up / 10 pull-ups

 

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