A1) Strict Press @21X1; 8-6-4-2; rest 90 sec
A2) Wtd chin up @31X1; 2-2-1-1; rest 90 sec
– or negative pull-ups; 4 sec down; 5-5-4-4 reps
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
+
2 rounds at 90+%:
– 20 wallballs (20/15)
– 20 alt. DB snatches (50-70/20-40)
– 20 burpees
*rest 4-5 minutes
– go in the reverse order on the second round and compare times
A) A. Power Clean – build to a 1RM in 8 min
– start timer at about 40-50% 1RM
rest EXACTLY 2 min
B) Power Clean – 90% AMRepsAP of part A in 8 min
C) Tabata Ring Dips/Straight legged abmat sit-ups
– 8 sets of each, alternating
Compare to 9/24/13
– Tabata score is lowest rep number for both movements. Add them together for a total.
A) Front squats with a pause 3 reps x 4; rest 2-3 min
– pause 3 seconds at very bottom on first rep, second two are regular speed
+
3 sets @ 80-90%
– 500 m row
– 10 thrusters (95/65)
– 10 OTB burpees
– 10 box jump SD (24/20”)
rest 4-5 min
*elevate heals on squats to open hips/elevate torso
*change up order each round and record times
*keep times the same
Thursday 1-2-14
A1) DB bench press @30X1; 8-10 x3; rest 90 sec
A2) DB bent over row @20X1; 6-8/arm x3; rest 30sec btw arms/90 sec after both
+
“Helen”
3 rounds AFAP:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
5 min AMRAP @ 80-90%:
– 10 burpees
– 30 DU or 90 singles
REST 5 min
5 min AMRAP @ 80-90%:
– 5 broad jumps (moderate)
– 7 KBS (53/35)
– 5 box jumps sd (24/20”)
– 7 T2B or T2B progressions
REST 5 min
5 min AMRAP @ 80-90%:
– Row 250
– 10 sit-ups
– 10 DB push press (TnG moderate)
REST 5 min
5 min AMRAP @ 80-90%:
– AD for cal
A) EMOM x 7min
– 2-3 TnG power snatch
B) 3 sets @ 90%
– 400m row
– 20 wall balls
– 20/16 HR pushups
rest 3 min
*start light and build to a moderately heavy weight on power snatch
*20 for guys and 16 for gals
*WB should be at a weight where they are UB
Monday 12-23-13
3 sets @90% aer:
– amrap strict chin ups
– row 400m
rest 2 min
+
3 sets @90% aer:
– 10 thrusters (moderate weight)
– row 400m
rest 2 min
*If can’t do strict, use band that allows 7-10 strict pull-up reps on first set
*Goal should be PR for strict pull-ups.
*Moderate does not mean easy on thrusters. They should be tough but fast and UB.
Friday 12-19-13
A) Hang squat snatch
– Build to a tough double in 6-7 sets
B) Heaving snatch balance; 3×4 sets; rest 2 min
+
Row sprint 25sec all out
rest 3:00 x 3
+
Airdyne 20 sec all out
rest 3:00 x 3
*all out means balls to the wall 100%
*if snatch balance unattainable based on flexibility restrictions work on overhead squat with raised heels
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