Saturday 2/4/17

Synchro Saturday!!! 

Growth & Development + Performance

With a partner

1000m Row (divided up every 250m )

+ complete 6 rounds together

7 synchronized goblet/front squat 95/65

14 synchronized burpee over 1 bar

21 snychronized kb swings 53/35

28 ab-mat sit ups (passing medball)

+

1000m Row (divided up every 250m)

 

Competition

5 sets

30 seconds thrusters 75/55 Rest 30 seconds

30 seconds lateral burpees Rest 30 seconds

30 seconds ohs Rest 30 seconds

30 seconds double under Rest 30 seconds 

+ rest 10-15  minutes

28 minutes on the clock

Rowing off every 4 and perform  5 toe to bar 5 chest to bar 5 bar muscle up

 

 

Friday 2/3/17

Growth & Development

Strength

1a. DB bench press 30×1  x8 reps  rest 1:00

1b.  DB hammer curls 30×1 x 8 reps  rest 1:00

1c. DB single arm row 8 left / 8 right 30×1  rest 1:00  x 3 sets through 1a-1c

2. Goblet Squats heavy as possible x 10 reps 2 second pause in bottom , rest 45 seconds between sets 4 sets

Conditioning

For Time

100 single under/ 50 double

35 KB Russian swings 53/35

15 Burpee

35 KB Russian swings 53/35

15 Burpees

100 single under / 50 double

 

Performance

Strength

  1. 1.1.1 Deadlift Cluster ** 2 weeks ago tested this trying to go up 10-15 lbs
  2. Front rack single Leg step ups 10 each leg x 3 sets resting 2;00 between sets

Conditioning 

For time

15 hang power cleans 95/65, 75/55

30 wall balls

15 push press

30 burpees

15 deadlift

30 box jumps

15 hang power cleans

 

Competition

Strength

  1. Heavy snatch balance + 2 ohs , work to a heavy set in 10 minutes
  2. Strict Press x 3 reps + 90% 3 reps x 2 sets
  3. Back extension x 10 reps  4 sets

Conditioning 

15.1

9 minute Amrap

15 toe to bars

10 dead lift 115/75

5 snatches

 

15.1a

6 minutes to establish a max clean and jerk

 

 

Thursday 2/2/17

Growth & Development

6 minute Amrap

100m run

10 sumo deadlift high pull 75/55

+ 3:00 rest

6 minute Amrap

20 walking lunges

20 ball slam

+3:00 rest

6 minute Amrap

20 second ring plank hold

10 step ups/box jump

5 box push-ups

 

Performance 

18 minute Amrap

500m row

30 alternating DB snatches 55/35

20 cal assault bike

10 wall balls 20/14

500m row

 

Competition

Rest, Recovery, Swim, Bike flush

 

Wednesday 2/1/17

Growth & Development

Strength

  1.  5 rep max back squat, going up from last week then 90% x 5 reps, 90% x amrap

2a.  Ring Rows x 8 reps 30×1 no rest

2b.  Heavy Russian KB swings x 8 reps  4 sets , reset 1:00

 Conditioning 

12 minutes

30 seconds row @ 80%

30 secods row @ 50% recover

 

Performance

Strength

  1. 5RM Back Squat going up from last week then 90% x 1 set of 5, 90% x amrap

2a.  Strict pull-ups x 4 reps 30×1

2b.  Soresons hold x 30 seconds  x 4 sets , Rest 2:00

Conditioning

5 sets

400m Row

rest 2:00 between sets

 

Competition

Strength 

  1.  Heavy 2 rep hang snatch squat
  2. 3RM Front Squat + 1 set x3 @ 90% of (3RM) + 1 set @ 90% AMRAP

Conditioning

5 sets

5 hspu

10 c2b

15 Power cleans 135/95

20 Cal Row

25 Wall balls

Tuesday 1/31/17

Growth & Development 

#conditionedbycorrintuesdays

10 minute Amrap

Run 200m

15 KB swings

+ 3:00 rest

10 minute Amrap 

10 assault cals

10 boxjumps

+ 3:00 rest

10 minute Amrap

Run 200m

15 burpees

 

Performance 

10,9,8,7,6,5,4,3,2,1

Wall ball 20/14

Hang cleans @ 135/95

Burpees

+ Rest 6:00

3 sets

25 double under/50 single

10 boxjumps

25 ab-mat sit-up

 

 

Competition

6 sets (warm-up pace)

300m row

30 FT Handstand walk

30 double under

30 barbell only good mornings/or banded

Strength

  1. Split Jerk Behind the neck + Split Jerk , Working to a heavy single for the day (can go off blocks and dump between sets)
  2. Strict handstand push-up max set+ into Kipping HSPU max set x 4 rest 3-5 minutes between sets
  3. Squat Clean 80% every 45 seconds x 10 minutes

 

Conditioning 

4 sets

Overhead walking lunges x 20 95/65

20 box jump overs

20 burpee

 

Monday 1/30/17

Growth and Development

Strength
1.  Strict press heavy set 6
90% of above 3 reps x 2 sets
90% x  AMRAP
2. Split squats 6 each leg x 3 sets

Conditioning 
For time
100 single unders
75 goblet squats
50 sit-ups

Performance

Strength
1a. Back rack walking lunges 20 reps (10each leg) push the weight!
1b.  20 second side plank L / 20 second side plank R x 4 sets
Resting 90 seconds between sets

Conditioning
For time
100 wall balls
75 burpee
50 assault bike cals

 

Competition

Strength
1. Snatch Grip behind the neck push press
3 reps @ 70% best snatch x 2 sets
3 reps @ 75% x 2 sets
3 reps @ 80% x 1 set

2. 3Rm heavy back squat (go up 5-10lbs from last week) 85% 1 set of 3
+ 1 set 85% amrap

Conditioning
5 sets
6 hang snatch @ 115/75
12 pistols
6 hang snatch
12 bar facing burpees
Rest 5:00 between sets

Accessory work
Front rack BB step ups 16 reps (8 each leg) x 3 sets
GHD # weighted 20 reps x 3 sets
Shoulder  (crossover symmetry) work

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