Monday 9/10/18

JOSHIE is BACK!

Growth & Development

A. Back Squat 2RM
B. Back Squat 1 set of 2 @ 90% of above

C. 3 sets @ high aerobic effort

:30 amrap kb swings
:30 db or BB push press 75/45
100m Sprint!!!! GO HARD
+2:00 rest between sets

 

Performance

A. Power Snatch 1.1 ( 2 singles ) cluster pausing 3 seconds below the knee  x 5 sets * each rep start from floor but you will be pausing slightly below the knee for 3 seconds.  FOCUS stay tight in this pause ( if your soft the snatch will fail) PATIENCE over the bar!!

B1. DB Front Squat x 10 reps @ 20×1 tempo
B2. Barbell Bench Press @ moderate weight x 6-8 reps + 1:00 rest between x 3 sets

C. 21/15/9
power clean 115/75  **135/95
cal row

Friday 9/7/18

TGIF! JORGIE <3<3<3

Growth & Development

A. Deadlift 3RM !! We’ve been building this folks so please continue to up the weight

B. Deadlift 2 sets of 3 reps @ 85% of above number#

C1. Back Extensions 10-12 reps + right into
C2. DB step ups 8/8  + 1:00 rest x 3 sets

D. 3 sets

1:00 shoulder to overhead 65/45
1:00 assault bike @ 85%
1:00 burpee

+ 1:00 rest

 

Performance

A. Snatch EMOM 5:00
building from 75% and ADDDD!!

B. Clean and Jerk EMOM 5:00
building from 75% and ADDDD!!

C1. Strict press @ 22×2  2-3 reps heavy!! right into
C2. Plank hold w/ weight x 1:00  +1:00 rest x 3 sets

D. 4 sets @ 90%

:20 seconds AMRAP Deadlift @ 40%
+10 seconds rest
:20 seconds AMRAP Box Jump Over
+10 seconds rest
:20 seconds AMRAP Ring Row

+ 2:00 off between sets

Thursday 9/6/18

THURSDAY 🙂

Little Mitchie

Growth & Development

A. 12:00 AMRAP

3 Rope climb from Floor

6 Burpee Box jump over

9 KBS

+ 6:00 rest

B. 12:00 AMRAP

200m Run

50 single under / 25 double under

.2 mile bike

 

Performance

A. 500m row

+

6 rounds

10 hang clean 95/65  ** 115/75

10 pull up *** 3-4 muscle up

10 box jump

20 double under

+

500m row

Tuesday 9/4/18

Growth & Development

A. 5 Sets
1:00 Assault Bike @ 90%
1:00 Assault Bike @ 50%
+ 6:00 REST

B. 5 sets
10 Calorie Row
10 Goblet Squat
10 DB walking lunges @ moderate weight
+1:00 REST b/w sets

 

Performance

A. 5 Sets
1:00 Row @ 90%
1:00 Row @ 50%
+ 6:00 REST

B. 5 Sets
10 Calorie Bike
15 Kettlebell Swings 53/35
15 H.R. Push-up
+1:00 REST b/w sets

Friday 8/31/18

Growth & Development

A. Deadlift heavy 4 reps (heavier than last weeks set of 5)  building in about 6 sets

B. Deadlift 2 sets of 4 @ 85% of above weight

C. 15/12/9/6/3

DB Clean and Jerk (all on Right, all on Left before moving on)

Wall ball/ goblet squats

100m run between sets

 

Performance

A. EMOM 16

Odd: 3-4 weighted pull ups/ or strict pullups / 1-2 strict muscle up

Even: Barbell bent over row x 8 reps working weight at or  heavier than 115/75

B. 21/15/9

Cal Row

Deadlift 225/155

Box Jump

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