Sunday, April 26, 2015

New website

New website team.

https://blackirongymnvcompprogram.wordpress.com/

Thursday, April 23, 2015

April 24, 2014

A.
Snatch Push Press + Overhead Squat
70% (of snatch) x 5+1
75% x 5+1
78% x 5+1 

B.
Power Clean
70%x 3
75% x 3
78% x 3 x 2

C.
5 sets for time of:
400m Run
10 Handstand Push Ups
10 Chest to Bar Pull Ups

Tuesday, April 21, 2015

April 22, 2014

A.
Front Squat
70% x 4
75% x 4
78% x 4

B.
Good Morning - 3x5 

C.
Every 5 minutes, for 30 minutes (6 sets)
500m Row
15 Kettlebell Swings (53lbs/35lbs)
15 Toes to Bar

Monday, April 20, 2015

April 21, 2015

A.
Clean & Jerk
60% x 3+1
65% x 3+1
70% x 3+1
75% x 3+1
80% x 3+1

B.
Clean Pull - 100% (of clean) x 3 x 4 

C.
Push Press 
70% x 5
75% x 5
78% x 5

D.
"Air Elizabeth"

For Time:
21-15-9
Power Clean (135lbs/95lbs)
Ring Dips
*Must Muscle up into the rings and begin your ring dips at extension. Yes, that means your MU doesn't count.

Sorry not sorry

Sunday, April 19, 2015

April 20, 2015

A.
Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3

B.
Snatch Pull - 100% (of sn) x 3 x 4 

C.
Back Squat - 70% x 6, 75% x 6, 78% x 6 

D.
As many rounds and reps as possible in 12 minutes of:
15 Box Jumps (24"20")
10 Pistol Squats
5 Burpees

Thursday, April 16, 2015

April 17, 2015

A.
Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5

B.
Power Clean - 75% x 3 x 5 

C.
For Time:
50 Double Unders
50 Thrusters (45lbs/35lbs)
50 Double Unders
50 Thrusters (45lbs/35lbs
50 Double Unders

Tuesday, April 14, 2015

April 15, 2015

A.
Front Squat
75% x 4 x 5

B.
Good Morning
3x5 

C.
As many rounds and reps as possible in 12 minutes:
10 Strict Handstand Push Ups
5 Power Cleans (205lbs/135lbs)
10 Strict Ring Dips