Monday 11.20.17

HAPPY BIRTHDAY MATTHEW THIELKER!!!

Growth & Development

A. Front Squats ** heavy sets of

10,8 6,4,2 Keep building … We are trying to build our leg strength here, please record what you got for reps and PUSH IT

B. Push press 5RM ** going up 5-10 lbs from last week + 2  sets @ 90%

C. Every 5:00 for 15:00

100m Run

10 Front Squats / Goblet squats

15 Kb swings

30 single under

 

Performance

A. 30 Clean and Jerks  @ 135/95  “Grace”

B. Clean pulls 3 sets of 5 @ 100%  of 1RM

C. OHS  heavy set with 2 second pause in bottom

D. 3 SETS Fast, Fast, Fast

10 cal row

3/2 muscle up … 6 pull ups

Friday 11.17.17

Growth & Development

A. Back Squats 5×5 @ 70% of our 1RM

B 20:00 AMRAP

250m row

50 single under/ 25 double under

12 box jumps

6 DB presses ** heavy each side

 

Performance

A. Deadlift no touch x 5 reps heavy for the day

B. Deadlift 1 set  @ 90% of our 5 RM above

C. Jerk Complex 1 power jerk + split jerk every :90 seconds x 6 sets ** building

D. 4 sets

20/15 bike cal

10 HSPU  ** we will work on progressions for this

10 ring dip

10 toe to bar

10 hollow rocks

+ 3:00 rest between sets

Thursday 11.16.17

Growth & Development

A. 5 sets

Bike 8/6 cals

10 push up

Bike 8/6 cals

+1:00 rest

B. 5 sets

100m run

15 Kb swings

9 ring row

+1:00 rest

C. 5 sets

Bike 8/6

6 burpee

6 thruster DB

+1:00 rest

 

Performance

A. Snatch complex  3 hang power snatch + 2 ohs Building every 2:00 x 18:00

B. Front Squat 1RM

C. 21/15/9

Calorie row

Burpees

11.15.17 Wednesday

Growth & Development

A. GOBLET SQUATS  @ 33×1 each rep  10,8,6,4,2 ** heavy weight for each set, increasing for each set of reps if possible  REST :30 seconds before moving on   ( THESE should be CONTROLLED notice the tempo)

B. Core Strength 3 sets

20 banded deadbugs

:20 seconds weighted plank

:20 seconds slam ball

+1:00 rest between

C. EMOM 12:00

Min 1) 12 goblet squat

Min 2) 6 calorie row

Min 3) 3 clean and jerk 95/65

 

Performance

A. Back squat 1RM

B Strict pull-ups 32×1 tempo x 2 reps  x 3 sets  resting 2:30 between sets

C. EMOM 12:00

Min 1) 6 BBJO

Min 2) 6 Thruster 115/75

Min 3) 8/6 Assault bike cals

11.14.17

Growth & Development   +  Performance 

 

A. Deadlift  proper set up

Warm up to your Body weight deadlift

B. Christine  ** please post your RX scores on board for leader board post !

RX will be body weight DL and correct box height performing jumps not step ups ( scaling is OK just make notes and try to improve for next time 🙂

3 Rounds for time  RX

500m row

12 Bodyweight DL

21 box jumps  20/14

C. Cash out

7:00

MAX BURPEES

 

Monday 11.13.17

Growth & Development

 

Testing Day …  Although our focus is being prepared to the open season.  We will continue to grow the legs.   THE LEGS FEED THE WOLF 😉

A. BIG SQUAT DAY      1RM

B. Push Press 5RM + 2 sets of 5 reps @ 85% of our 5 Max

C. Every 6:00 x 18:00 ( 3 sets)

15 Wall ball/ 15 goblet squats

100 single under/ 50 double

15 shoulder to overhead @ 75/55….65/45

100 single under/ 50 double under

 

Performance

A. EMOM x 12

Minutes 1-8:  2 squat cleans @ 80%

Minute 9: 1 squat clean @ 85%

Minute 10: 1 squat clean @ 85%

Minute 11: 1 squat clean @ 90%

Minute 12: 1 squat clean @ 90%

B. Build to a Heavy OHS for the day  @ 3 second pause in the bottom

C. 18:00 Amrap

250m row

15 HSPU/ Wall climbs x 5

15 AB-mat sit ups

12/10 AB cals

15 OHS 95/65

 

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