Friday, November 7, 2014

11/7/14

Jim    12:00 AM    3 comments


A) EMOTM for 8 min: 10sec shuttle run (do these in the alley!)

B) 3 sets – 95% effort:

15 Wall Ball (14/20lb)
15 TTB
15 Sit Ups
+ Rest 5 min

C1) Planche Push Up Hold: 3 x 30sec, no rest
C2) Strict Knee to Elbows: 3 x 30sec max reps strict, no rest
C3) Powell Raise (30X1): 3 x 8 reps/arm at tempo…increase weight from last week, Rest 2 min

*Post results to comments.

20 Way to Train Smarter 


Thursday, November 6, 2014

11/6/14

Jim    12:00 AM    4 comments


A) Deadlift: Work to 1RM for the day. Rest as needed.

B) Muscle Up technique work: spend 5-10 minutes working on transition progressions…

C) 10 min AMRAP (work at steady pace, do NOT burn out, just keep on moving…):

5 Strict Pull ups
5 Ring Push Ups at 42X1 tempo

*Post results to comments.

 The Recovery Zone

Wednesday, November 5, 2014

11/5/14

Jim    12:00 AM    4 comments




A) Power Clean: 65% x 3, 70% x 3, 70% x 3, 75% x 3, 75% x 3, Rest 1-2 min

B) Push Jerk: 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

C) EMOTM for 12 min:

5 OHS (35/55lb)
5 HSPU

*Post results to comments.


Tuesday, November 4, 2014

11/4/14

Jim    12:00 AM    3 comments


A1) Dip (can be stationary or ring, kipping or strict): 2 sets x 4 PERFECT reps, Rest 2 min

A2) Ring Pull Up (can be strict or kipping): 2 x 4 reps, Rest 2 min

B ) 3 sets – 100% effort:

10 UNBROKEN Thrusters (65/95lb)
200m C2Row Sprint
+ Rest 7-10 min

*Post results to comments.

Troubleshooting the Deadlift 

Monday, November 3, 2014

Sunday, November 2, 2014

Saturday, November 1, 2014

11/1/14

Cori Safe    12:00 AM    No comments

A ) For time – to be completed in teams of two (only one partner working at a time):
Row 1,200m
100 Russian KBS
200 Air Squats
100 Burpees
Run 1,200m


*Post results to comments.


Subscribe to: Posts (Atom)