October 1, 2013

A.
3 sets not for time of:
Frog Stand x 30 seconds
Bar Muscle-Ups x 3-6 reps
Toes-to-Bar x 10-12 reps

B.
5 sets of:
High-Hang Clean + Jerk x 3+1
Perform 3 high-hang cleans then 1 jerk (push or split).
Rest 2-3 minutes.

C.
3 sets for max reps of:
1 minute of Ring Dips
Rest 30 seconds
1 minute of Farmers Walk (50 ft)
Rest 30 seconds
1 minute of Box Jumps (24/20)
Rest 2 minutes.

September 30, 3013

A.
5 rounds of:
Touch & Go Power Snatch x 7 reps
Alternate with partners, make sure you get at least 1 minute of rest.

B.

Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
AMR in 12 minutes of:
Row 250 meters
25 Kettlebell Swings (70/53)
50 Double-Unders

September 27, 2013

A.

5 sets of:

Muscle Snatch x 1 rep

-rest as needed

B.

15 minutes to build to a “heavy-ish” Snatch for the day

-Not necessarily a 1RM but a heavy rep for the day.

C.

Complete with a partner:

8 minutes Row for max meters

Rest 2 min

4 minutes max Burpees

Rest 1 min

2 minutes max Rope Climbs (15 ft)

September 25, 2013

A.

Five sets of:

Front Squat x 1 rep

B.

Every 90 seconds for 15 minutes (10 sets):

Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

C.

Complete rounds of 15, 10 and 5 reps of:

115/75 lb Thruster

Burpees Over the Barbell

You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

September 24, 2013

A.

3 sets not for time:

Chest-to-Bar Pull-ups x 10-12 reps

Nose-to-wall Handstand Hold x 60-90 Sec

Roll to candlestick x 8-10 reps

B.

5 sets of:

1 Press + 1 Push Press + 1 Push Jerk

Rest 2-3 minutes.

C.

5 sets each for max reps:

45 sec Strict Handstand Push-ups

Rest 15 seconds 

45 sec Strict Pull-Ups 

Rest 15 seconds

45 sec Strict Ring Dips 

Rest 90 seconds

September 23, 2013

A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B.
Every Minute on the Minute for 10 minutes

1 Snatch
20 Double Unders
*Increase load on snatch 10 lbs every minute. If lift is failed, go back down to your last successful load and finish out the remainder of the EMOM.

C.
3 sets of:
Barbell Roll-Outs x 6-9 reps
GHD Back-Extensions x 10-12 reps

September 20, 2013

A.

15-20 minutes – handstand drills:

options include:

-pike to headstand

-headstand to handstand 

-free standing HSPU

-static holds

-wall runs

-walking

So, you got options!

B.

3 sets of:

Barski Snatch

Rest 2 minutes.

C.

5 sets of:

Halting Snatch Deadlift + Snatch Pull + Power Snatch + Mid-Hang Snatch

Rest 2-3 minutes.