2-22-2018

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POWER SNATCH + HANG POWER SNATCH CYCLING
Set 1: Work at 65% of your 1RM Snatch and complete 2 Power Snatches + 3 Hang Power Snatch (Cycling).
Set 2: Work at 55% of your 1RM Snatch and complete 3 Power Snatches + 6 Hang Power Snatches (Cycling).
Set 3: Work at 50% of your 1RM Snatch and complete 5 Power Snatches + ME in 30 seconds Hang Power Snatches (Cycling).
ME = Max Effort Reps within a 30 second time constraint.

BACK SQUAT
Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Set 1x5. For Drop Set 1x5, decrease weight by 30kg (66#) down if work single is above 150kg (330#). For Drop Set 1x5, decrease weight by 20kg (44#) down if work single is below 150kg (330#).

PUSH PRESS + PUSH JERK
Set 1: 3 Push Presses + 1 Push Jerk.
Set 2: 3 Push Presses + 2 Push Jerks.
Set 3: 3 Push Presses + 3 Push Jerks.
Set 4: 3 Push Presses + AMRAP Push Jerks.
Work at 50% of your 1RM Clean & Jerk.

2-21-2018

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Warm Up

7 minute running clock

8 Pull Ups, 10 KB High Pulls (8 L and 8 R), :30 Plank hold

 

Bench Press (deload week) 

5 @ 40%

5 @ 50%

5 @ 60%

 

In 15 minutes…(Festivus #2)

50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)

2-20-2018

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Warm Up

4 Rounds

10 Medball Cleans, 4 Box Jumps *Quality, not time*

 

10 Minute EMOM

2 Clean, 3 Front Squat (70% of Clean 1RM)

 

For time:

60 Double Unders, 50 Air Squats, 40 Kettlebell Swings(53/35), 30 Abmat Sit Ups, 20 Wall Balls(20/14), 10 Burpees, 20 Wall Balls, 30 Sit Ups, 40 Kettlebell Swings, 50 Air Squats, 60 Double Unders

2-16-2018

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Out and back for all:

Samson, Bear, Crab, High Knees, Lateral Lunge, Walking Lunge, Butt Kicks, Toe Grabs, Duck Walk, Panther

 

Bulgarian Split Squat - 3 x 10 (10 L & 10 R)

 

DT "Light": 5 rounds of 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (135/95)

2-13-2018

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4 Sets: 8 Kettlebell High Pulls (L&R), 10 Pull Ups *Quality Reps*

 

Pendlay Row - 4 x 6 (range should be around 30-40% of DL)

 

6-Minute AMRAP (Festivus #1)

Intermediates (115#/85#)
7 - Power Cleans
5 - Front-Rack Reverse Lunges
3 - Wall Walks

Novice/Masters (85# Male/55# Female)
7 - Power Cleans
5 - Front-Rack Reverse Lunges
3 - Shoulder to Overhead (S2OH)