12-8-2017

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Row 500m THEN- 6 Minute AMRAP for Quality -

5 Pull Ups, 10 Alternating KB Strict Press, 10 Push Ups

 

Jerk - 4 x 3 @ 75-80% (Split, Push or Squat)

*Take time to focus on set up and footwork

*Emphasis on finishing the vertical drive and don't "float" to the split

 

10 Rounds for Time:

5 Man Makers
100 DU

12-7-2017

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Clean & Jerk
Work at 82% of your 1RM C&J - 5 x 1
Give yourself a 30 sec clock to make the attempt and 2 minutes rest in between.

Front Squat
Work to 85% of your 1RM Front Squat for a double, then decrease weight for Drop Sets 2x3.
For Drop Sets 2x3, decrease weight by 30-35#

Stiff Leg Deadlift
Work at 60% of your 1RM Deadlift. 3 x 8 *Keep the weight constant across the work sets.

12-6-2017

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3 Rounds (Quality, not time)

200m KB Farmer Carry, 8 Pull ups/Ring Rows, 8 L&R KB High Pulls

 

Turkish Get Ups -

15 minutes to build to heavy single (include "odd" objects, i.e. sandbags and barbells)

 

15 AMRAP of the following ladder:

1 Burpee 1 Power Clean (135/85), 2 Burpees 2 Power Cleans, 3 Burpees 3 Power Cleans...

*continue adding 1 rep each until you hit the time cap.

Score is your last rep completed.

11-30-2017

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MUSCLE SNATCH - 5 x 1
Work at 55% of your 1RM Snatch

BACK SQUAT
Work to 80% of your 1RM Back Squat for a triple, then decrease weight for 1x5
Decrease weight by 30# if your triple was under 220#. Drop 45# if you are working over 220#

SUMO DEADLIFT
Work to 80% of your 1RM Deadlift for a triple, then decrease weight for 2x5.
Decrease weight by 45# if triple is below 300#. Drop 55-60# if over 300#. 

11-27-2017

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Warm up

3 Rounds - 12 Cal Row, 6 L&R OH KB Press, 6 Burpees

 

Bench Press -

4 x 3 (all working sets at/around 80-85%)

 

Ascending Ladder for 7min:

3 Thrusters(95/65), 3 Burpees, 6 Thrusters, 6 Burpees, 9,9,12,12.....

 

*Back to the grind tomorrow....

Monday - Bench Press
Tuesday - Back Squat
Wednesday - Deadlift
Thursday - Weightlifting/Strength make-up
Friday - No Strength, longer metcon