Tuesday 10.31.17

Blonde, tan Ashley šŸ™‚Ā  HAPPY HALLOWEEN

 

Growth & Development

A. 6 sets

AB .2 mile

5 burpees

AB .2 mile

5 box jumps

+ 1:00 rest between sets

B. 6 sets

10 Push press

100m run

10 KB SA Left

10 KB SA Right

+ 1:00 rest between sets

C. 3:00 AB @ 56/54 RPM

30 alternating lunges

3:00 AB @ 56/54 RPM

Accumulate 2:00 plank hold

Performance

A. Back Squat

6 reps @ 85%

4 reps @ 88%

2 reps @ 92%

1 rep @ 98% -100%

B. 8 sets

Row 150m

10 toe to rings

10 box jump

10 Clean & Jerk 95/65

+ 1:00 rest between sets

Monday 10.30.17

Nick, Steph, Christina, Krissy, Teddy ( Who is currently half way through the MA state Police academy !! )

 

Growth & Development

A. Back Squats

5 repsĀ  @ 80%

4 reps @ 85%

3 reps @ 90%

2 reps @ 95%

1 rep @ 95-98%

B. Clean + Front Squat + Jerk ** we will go over each lift prior to putting it together

Every 2:00 x 5 sets

C Annie

 

Performance

A. Clean & Jerk @90% every 3:00

5 singles NO MISSES šŸ™‚

B. 2 sets

10 Single ARM push press 75/50

40 Ab-mat sit ups

30 air squats

30 push up

40 calorie row

10 single ARM push press 75/50 ** 10 total 5/5

+ 5:00 rest between sets

Friday 10.27.17

We love Julian !!! TGIF

Growth & Development

A. Romanian Deadlift 5-10lbs heavier than last week or 85% of your best clean @ 22×1 x 3 repsĀ  4 sets through

B1. Kneeling single arm press x 8 each side

B2. Single arm upright row x 8 each side … 4 sets through resting as need

C. 4x

120 single under

20 slam balls

10 KB swings HeavierĀ  than normal

+Ā  200m sled drag ** heavy walk , no resting ** heavy enough its a struggle, light enough you so you dont have to break it upĀ ( done after 4 complete sets)

 

Performance

A1. RDL heavy set of 5 repsĀ  + 15 second rest

A2. Ring dips x 10 reps ( or cluster 5.5 ….. or 3.3.3) + 15 seconds rest

A3. BB tricep skull crushers x 10 reps 5 setsĀ  resting 1-1:30 after a full round

B. 5 sets

9 toe to bar

6 Deadlift 275/215 ….. **Ā  225/155

3 Muscle up / 6 pull-ups

.1 assault bike miles

 

Thursday 10.26.17

Jillybean! Should be home for thanksgiving break soon šŸ™‚

Growth & Development

A. Handstand holds :20 seconds on :40 seconds off x 5 sets

B. Box push-ups x max set + 2:00 rest x 3 sets

C. 3 sets

3 wall walks

6 Clean & Jerks 95/65… 75/45

9 Burpee

12 Pull-up/Ring row

15 slam ball sit ups

+ 3:00 between sets

 

Performance

A. Front Squats

Set 1 70% x 5

Set 2 75% x 5

Set 3 75% x 5

Set 4 75% x 5

B. 3 Rounds

500m row

20 box jumps (rebound is ok here)

20 BB OH lunges 75/55

20 burpees

500m row

+ 4:00 restĀ  between sets

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