| 2016/03/02 | 0 comments
Mixed Modal
With a partner, complete
200 push ups
200 ring rows
200 sit ups
200 squats
| 2016/03/02 | 0 comments
1) Hang Snatch 4×3@80% of best 3RM
2) Press 3×10@80%
3) Back Squat 3×10@80%
4) Snatch Grip Deadlift 3×10@80%
5) Snatch Grip upright rows 3×10
| 2016/03/02 | 0 comments
1) Weightlifting Wednesday
2) Front Squat 3×10@80% of 10RM
3) Weighted Dips 3×10
4) Weighted Hypers 3×8.
5) Weighted sit-up 3×8
| 2016/03/02 | 0 comments
1) Clean and Jerk: Every 90 seconds 6×2@60,70,75,80,80%
2) Front rack step ups 3×10 each leg
3) Snatch Grip Deadlift 3×10@80% of 10RM
4) Press 3-5 3×10@80% of 10RM
5) Incline Row 3×10
6) Pallof press. Accumulate 3 minutes each side
| 2016/03/02 | 0 comments
1) Sott press 3×10@80% of 10RM
2)Snatch: Every 90 seconds 6×2@60,70,75,80,80%
3) Back Squat 3×10@80% of 10RM
4) Snatch Pull 5×3@80%
5a) GHD Raises 5×10
5b) GHD Sit-Ups 5×10
6) Triceps Extensions 3×10
7) Straight bar bicep curls 3×10
| 2016/03/02 | 0 comments
Session 1 AM Weightlifting
Power Snatch + Hang Snatch: every 60 sec for 10 min starting @60% and building. No higher than 90%
Strength
Front Squat: 5×3 @60%, 70%, 75%, 80%, 85%
Session 2 PM
Gymnastics
Super Set
A) Band Pull aprts: 3×10
B) Banded W’s: 3×10
C) Victory’s: 3×10
D) Bridge Rocks: 3×5
Then
1) Headstand and Hold 3x:05 sec
2) Freestanding Handstand (Use a spotter if needed but the focus is a static hold not stumbling around on your hands.) 3x:05-:15 sec
3) Handstand Walk(Use a spotter in needed but the focus is solid position and locked in midline.) 1xME
4) Shoulder Taps: 3×10
5) Strict HSPU: 3×3-5
6: Kipping HSPU: 3×4-6
Conditioning
Row: 3×1000 M rest 90 sec btwn
| 2016/03/02 | 0 comments
Weightlifting Power Snatch + Hang Snatch: every 60 sec for 10 min starting @60% and building. No higher than 90%
Strength
Front Squat: 5×3 @60%, 70%, 75%, 80%, 85%
| 2016/03/01 | 0 comments
Session 1 AM Weightlifting
Power Clean: every 90 sec 1×2@60% 1×2@ 70 1×2@75% 2×2@80% 1-3×2@85%*you choose your volume based on feel from 16.1.
Strength
Turkish Get Up: 5×5 each side
Conditioning
Assault bike: 3x90sec rest 3 min btwn * max effort sets
Session 2 PM
Mixed Modal
4 rounds
30 on 30 sec off
KB swing
DBLU
Wall Ball
Plank hold
| 2016/03/01 | 0 comments
Mixed Modal 4 rounds
30 on 30 sec off
KB swing
DBLU
Wall Ball
Plank hold
| 2016/02/26 | 0 comments
1) Jerk find 3RM then 2@90% of 3RM
2) Hang Power Clean 3RM then 2@90% of 3RM
3) Clean Deadlift 3-5 sets to find a 10RM then 2×10@90%. Rest 3 minutes in between sets
4) Front Squat 4×10@90% of 10RM from Day 3
5a) Lat Pulldowns 5×10
5b) DB bench press 5×10
5c) Swiss Ball hamstring curls 5×10