March 24, 2015

A.

Build to a heavy Seated Barbell Press x 4 reps

*6 sets. Stop if you fail to reach 4 reps

then...

3 sets of 2 reps at your highest successful lift

B.

3 sets of:

8 Squat Clean Thrusters (165/105)

1:00 Bike for Calories

-rest 2 minutes

C.

3 sets of:

8 Deadlifts (185/125)

10 Front Rack Walking Lunges (185/125)

1:00 Row for Meters

-rest 3 minutes

March 23, 2015

A.

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

B.

5 sets of:

Behind The Neck Jerk x 3 reps

C.

For time:

50 Cal Row

50 Thrusters (75lbs/45lbs)

50 Burpee Box Jumps

30 Cal Row

30 Thrusters (115lbs/75lbs)

30 Burpee Box Jumps

10 Cal Row

10 Thrusters (135lbs/95lbs)

10 Burpee Box Jumps

March 20, 2015

Here it is guys. First open workout with HSPU. Lets kick butt again this week.

Friday Group:

A.

15.4

B.

10 x :30 on/:30 off AirDyne for max cals

C.

3 sets of:

Bradford Press x 10 reps

rest 60 secs 

Chinese Plank x 60 secs

rest 2 minutes

D.

4 Rounds of:

10 Toes to Bar

15 GHD Sit Ups

20 Ab Mat Sit Ups

Saturday Group:

A.

Perform 2 x 2 min AMRAP of 15.4 at 70%

- rest as needed b/t sets

B.

Mobilize shoulders. A LOT.

C.

15 min Bike or Row

March 18, 2015

A.

5 sets of:

Front Squat + Jerk (1+1)

B.

Every minute on the minute, for 20 minutes:

Odd - Run 200m

Even - 5 Snatches (135lbs/95lbs)

C.

Every 2 minutes, for 10 minutes:

50 Double Unders

10 Two Arm KB Overhead Squats (53/35)

5 Bar Muscle Ups

March 17, 2015

A.

In 8 total attempts:

Find a max power clean 

B.

2 sets of:

Max reps touch and go clean (75% of A)

-rest as needed

C.

3 sets of:

20 Cal Row

20 Toes to Bar

20 Handstand Push Ups

-rest 2 minutes

D.

As many Rounds and Reps as possible in 8 minutes:

20 Box Jumps (24/20)

20 Shoulder to Overhead (95/65)

15 Box Jumps

15 Shoulder to Overhead (135/95)

10 Box Jumps

10 Shoulder to Overhead (175/135)

5 Box Jumps

Max Reps Shoulder to Overhead (205/135)

March 16, 2015

A.

5 sets of:

Muscle Snatch x 1 rep

B.

6 sets of:

2 Position Snatch (Mid thigh and Ground)

C.

4 sets of:

Back Squat x 3 reps

D.

For Time:

40 Burpees (to 6" target)

30 Deadlifts (185lbs/125lbs)

30 Burpees

20 Deadlifts (255lbs/170lbs)

20 Burpees

10 Deadlifts (315lbs/205lbs)

March 13, 2015

I feel like Nostradamus for the second week in a row now. You guys should be mentally prepared for this one again.

I have nothing more to say other than the famous words a Mr. Josh Bridges once said...

"Don't be a p*ssy and man up"

Friday Group:

A.

15.3

B.

Every 90 seconds, for 12 minutes (8 sets):

Push Jerk + Split Jerk

C.

Easy 15 min Row/Bike/Run/Swim

Saturday Group:

A.

2 sets of:

5/3 Muscle Ups 

20 Wall Ball Shots

50 Double Unders

-rest as needed

*please keep note of how fast each movement takes you

B.

Easy 15 min Row/Bike

C.

Mobilize for Tomorrow