Sunday, May 25, 2014
Sunday, June 1, 2014
A. Every 6 minutes x 7 sets
turf shuttle sprint x there and back 4 times
Sandbag Thrusters x 12 35/60 lbs
KB Swings x 20 35/55 lbs
Burpees x 10
Your goal is consistency across all 6 sets.
Saturday, May 31, 2014
A1. Back Squat
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
Friday, May 30, 2014
A. Daily Max Clean and Jerk in 20 minutes. No doubles.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
B. AMRAP Kipping HSPU in 45 sec
AMRAP KB Swings in 45 sec.
AMRAP Double Unders in 45 sec.
AMRAP alternating Pistols in 45 sec
Rest 90 sec.
4 sets
Max height for kipping hspu back to wall is 2x 15 lb plates.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
B. AMRAP Kipping HSPU in 45 sec
AMRAP KB Swings in 45 sec.
AMRAP Double Unders in 45 sec.
AMRAP alternating Pistols in 45 sec
Rest 90 sec.
4 sets
Max height for kipping hspu back to wall is 2x 15 lb plates.
Thursday, May 29, 2014
A1. Strict Pulling
Advanced: AMRAP unbroken strict pull ups (body must make contact with bar). x 5 sets
Intermediate 1: AMRAP chin ups in 60 sec. x 5 sets
Intermediate 2: Elevated heels ring rows @ 31x1 x 5 sets (this is you if you would typically use a smaller band for your strict chin ups).
Beginner 1: regular ring rows (sit in chair)! @ 31x1 x 5 sets
A2. Front Squats
Advanced - Daily max plus 1 set of doubles.
Beginner: Continue with Poliquin prescription
NOTE: If you did strict pulling yesterday, skip part A1 and JUST do the Front Squats.
B. 5 Rounds (No Clock).
Toes to Bar x 9 (strict for advanced).
Barbell Jumping squats x 6 85/135 lbs (This is for advanced only)! Everyone else, please do either jumping squats without weight or regular air squats. If you are doing Jumping Squats or air squats please do 12-20 reps. If you are doing air squats your tempo is 32x2.
Advanced: AMRAP unbroken strict pull ups (body must make contact with bar). x 5 sets
Intermediate 1: AMRAP chin ups in 60 sec. x 5 sets
Intermediate 2: Elevated heels ring rows @ 31x1 x 5 sets (this is you if you would typically use a smaller band for your strict chin ups).
Beginner 1: regular ring rows (sit in chair)! @ 31x1 x 5 sets
A2. Front Squats
Advanced - Daily max plus 1 set of doubles.
Beginner: Continue with Poliquin prescription
NOTE: If you did strict pulling yesterday, skip part A1 and JUST do the Front Squats.
B. 5 Rounds (No Clock).
Toes to Bar x 9 (strict for advanced).
Barbell Jumping squats x 6 85/135 lbs (This is for advanced only)! Everyone else, please do either jumping squats without weight or regular air squats. If you are doing Jumping Squats or air squats please do 12-20 reps. If you are doing air squats your tempo is 32x2.
Wednesday, May 28, 2014
A. In 15 minutes, find your daily max hang power clean.
B. Every 90 sec, please do:
5 hang power cleans @ 80% of your max x 7 sets
Coaches, make sure you help everyone figure out an appropriate weight.
C. AMRAP Box Jumps x 30 sec. 20/24"
AMRAP Push Press x 30 sec 65/95 lbs
AMRAP OHS x 30 sec 65/95 lbs
Rest 1 minute
5 sets
B. Every 90 sec, please do:
5 hang power cleans @ 80% of your max x 7 sets
Coaches, make sure you help everyone figure out an appropriate weight.
C. AMRAP Box Jumps x 30 sec. 20/24"
AMRAP Push Press x 30 sec 65/95 lbs
AMRAP OHS x 30 sec 65/95 lbs
Rest 1 minute
5 sets
Tuesday, May 27, 2014
A1. Back Squats
Advanced: go to a max and do 1 set of doubles
Beginner: Continue with Poliquin 4 % Solution
A2. Kipping Muscle Ups
AMRAP in 60 sec.
If you cannot do a kipping muscle up, but you are getting very close, please do 2 minutes of practice x 4 sets
Strict banded muscle ups x 3 reps x 4 sets
OR:
A1. strict false grip pull ups @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
A2. ring dips or bar dips @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
Or: ring rows @ 31x1 (feet elevated if possible). x 5 reps x 4 sets
Push Ups x 5 reps x 4 sets
B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
Time cap is 8 minutes. SEE APRIL 14, 2014
Advanced: go to a max and do 1 set of doubles
Beginner: Continue with Poliquin 4 % Solution
A2. Kipping Muscle Ups
AMRAP in 60 sec.
If you cannot do a kipping muscle up, but you are getting very close, please do 2 minutes of practice x 4 sets
Strict banded muscle ups x 3 reps x 4 sets
OR:
A1. strict false grip pull ups @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
A2. ring dips or bar dips @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
Or: ring rows @ 31x1 (feet elevated if possible). x 5 reps x 4 sets
Push Ups x 5 reps x 4 sets
B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
Time cap is 8 minutes. SEE APRIL 14, 2014
Monday, May 26, 2014
Coaches: I want 2 sets of 2 weighted cossacks please.
A1. Strict Back to Wall HSPU x 2-3 reps x 5 sets (No Tempo). (add height if possible) Max of 3 x 15 lb plates for elevated head.
Or, downward dog hspu x 5 reps @ 31x1 x 5 sets
Rest exactly 30 sec.
A2. Power Snatch x 5 reps 95/135 lbs x 5 sets
Rest exactly 45 sec.
In order to perform the kipping back to wall hspu efficiently, we must work to open our shoulders and NOT the CHEST. When people's feet leave the wall before the lock out, it is because of closed shoulders.
Coaches, please do 2 sets of two different shoulder opening exercises.
B. AMRAP in 7 minutes:
Kipping HSPU x 7 Max of 2 x 15 lbs plates
Double Unders x 30
A1. Strict Back to Wall HSPU x 2-3 reps x 5 sets (No Tempo). (add height if possible) Max of 3 x 15 lb plates for elevated head.
Or, downward dog hspu x 5 reps @ 31x1 x 5 sets
Rest exactly 30 sec.
A2. Power Snatch x 5 reps 95/135 lbs x 5 sets
Rest exactly 45 sec.
In order to perform the kipping back to wall hspu efficiently, we must work to open our shoulders and NOT the CHEST. When people's feet leave the wall before the lock out, it is because of closed shoulders.
Coaches, please do 2 sets of two different shoulder opening exercises.
B. AMRAP in 7 minutes:
Kipping HSPU x 7 Max of 2 x 15 lbs plates
Double Unders x 30
Saturday, May 24, 2014
Sunday, May 25, 2014
A. Front Squats
Inter/advanced: (Take 15 min to find your 1RM). Then do 1 set of doubles at 15-20 lbs less.
NOTE: You must present solid bio-mechanics on the front squats (no major upper back collapse, elbows must be high) to go for a max. Otherwise, continue with the Poliquin prescription @ 32x2.
B. AMRAP in 90 sec:
Push Press x 5 85/145 lbs
KB Swings x 7
box jumps x 5 20/24"
Rest 90 sec:
4 sets
Inter/advanced: (Take 15 min to find your 1RM). Then do 1 set of doubles at 15-20 lbs less.
NOTE: You must present solid bio-mechanics on the front squats (no major upper back collapse, elbows must be high) to go for a max. Otherwise, continue with the Poliquin prescription @ 32x2.
B. AMRAP in 90 sec:
Push Press x 5 85/145 lbs
KB Swings x 7
box jumps x 5 20/24"
Rest 90 sec:
4 sets
Friday, May 23, 2014
Saturday, May 24, 2014
A. 3 Clean grip deadlift plus 3 hang power cleans plus 3 cleans @ 70-85% of your 1 or 3 RM.
4 sets
B. For Time:
sled pull with rope x 15 meters 105/145 lbs
2 Rounds
DB Power Snatch x 20 reps 35/55 lbs
40 jumping squats
sled pull with rope x 15 meters
4 sets
B. For Time:
sled pull with rope x 15 meters 105/145 lbs
2 Rounds
DB Power Snatch x 20 reps 35/55 lbs
40 jumping squats
sled pull with rope x 15 meters
Tuesday, May 20, 2014
Friday, May 27, 2014
A. Snatch
Every 60 sec x 7 sets, do 2 Hang power snatches and 2 Overhead Squats @ 75-80@ of your max snatch.
On second snatch you may go right into the OHS.
B1. AMRAP Strict pull ups into AMRAP kipping pull ups x 5 sets; rest 90 sec.
B2. AMRAP strict hspu into AMRAP kipping hspu x 5 sets; rest 90 sec.
C. AMRAP in 5 minutes:
burpees x 7
thrusters x 7 85/135 lbs
Every 60 sec x 7 sets, do 2 Hang power snatches and 2 Overhead Squats @ 75-80@ of your max snatch.
On second snatch you may go right into the OHS.
B1. AMRAP Strict pull ups into AMRAP kipping pull ups x 5 sets; rest 90 sec.
B2. AMRAP strict hspu into AMRAP kipping hspu x 5 sets; rest 90 sec.
C. AMRAP in 5 minutes:
burpees x 7
thrusters x 7 85/135 lbs
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