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Tuesday, August 18, 2015

SKILL/STRENGTH Back Squat 10-8-6-4-2 Increase loading each set. Each set should be difficult but successful. Full rest in between sets. METCON For Quality 15 minutes: Strength Focus 3-4 False Grip Ring Pull-ups 4 Back Squat (approx. 70-75% of max) 3-4 Dips (pause 2...

Monday, August 17, 2015

SKILL/STRENGTH Full Rest Between Sets: From the Floor 1st Set: Max Reps @ 70% of your 3RM from last week. 2nd Set: Drop load 5%, then try to match the first set. 3rd Set: Drop load 5%, then try to beat your reps from either of the first 2 sets. For those of you who...

Friday, August 14, 2015

SKILL/STRENGTH Gymnastics Skill/Strength: 1. Advanced/Intermediate: Muscle Up Practice or Benchmark Advanced: 3 x Max MU, 3 minute rest in between attempts. Record total reps. Intermediate: 7 x 3 Transitions from the knees or feet w/false grip. Upon turn-over, stay in...

Thursday, August 13, 2015

SKILL/STRENGTH Benchmark - Push Press 3RM METCON 5 x 3 minutes of work, 1 minute of rest. Barbell Complex (83/125lb) (63/95) Power Clean Front Squat Push Press Back Squat

Wednesday, August 12, 2015

SKILL/STRENGTH EMOM Snatch: 16 minutes Warm-up and loading. Minutes 0-1-2-3: 4 reps TnG Minutes 4-5-6-7: 3 reps TnG Minutes 8-9-10-11: 2 reps TnG Minutes 12-13-14-15: 1 rep [Increase loading every 4 minutes] Variations: Power Snatch, Power Snatch + OHS, or Technique...

Tuesday, August 11, 2015

SKILL/STRENGTH Group A: Row for Distance - 10 minutes, record distance. <Switch> Group B: 10 minute AMRAP 5 Weighted Push-ups (or ADAP) 5 Double KB Front Squats (challenging) 5 Strict T2B (or ADAP) Variations: Advanced can hold a medicine ball between feet for...

Monday, August 10, 2015

SKILL/STRENGTH EMOM: 15 Minutes, alternating 12 Challenging Russian Swings 10-12 Handstand Shoulder Taps 4-5 Pull-ups (moderately challenging, skinny band) Variations: sub 30 second handstand holds or practice shifting weight side to side onto palms, flexed arm hangs...

Friday, August 07, 2015

SKILL/STRENGTH For Quality: 6 Working Sets 1 Power Clean 4 Front Rack Lunges (total) 2 Front Squats METCON For Time: Walking Lunge 100m (Scale 50m/75m) 100 DU/Speed or 200 Singles 30 Hang Power Cleans (103/155lb) (83/125) UPCOMING: Don't Forget! Tomorrow we are...

Thursday, August 06, 2015

SKILL/STRENGTH 6 Sets: (Climbing to about 85% of your PP max) 2 Push-Press 2 Push Jerk 1 Split Jerk (First set can start around 65% of your PP Max) METCON RETEST - "Helen" 3 Rounds: Run 400m 21 OH Swings (16/24kg) 12 Pull-ups

Wednesday, August 05, 2015

SKILL/STRENGTH Back Squat - Sets Across 7 x 1 @ approx. 90% (or heavy singles) METCON For Quality: 8 Rounds 5 Bodyweight Back Squats (or as close as you can get) 6 Hanging Around the Worlds (ADAP) 5 Ring Dips (ADAP or Scaled) [Advanced: 3-4 MU or 5 Weighted...