A. Take your 1 RM clean and do 2 reps @ 15 kg under x 5 sets x 2 reps. Rest 90 sec. exactly.
B. 3 Rounds for Time:
hang cleans x 7 85/135 lbs
ring dips x 9
400 meter run
Sunday, July 27, 2014
Saturday, August 2, 2014
A. Snatch High Pulls 3 sets of 5
All at max snatch weight.
B. CF 2014 GAMES INSPIRED
Run 800 meters
30 Toes to Bar
Run 400 meters
20 toes to Bar
Run 200 meters
10 Toes to Bar
IF you drop off the bar there is a 100 meter sprint penalty.
All at max snatch weight.
B. CF 2014 GAMES INSPIRED
Run 800 meters
30 Toes to Bar
Run 400 meters
20 toes to Bar
Run 200 meters
10 Toes to Bar
IF you drop off the bar there is a 100 meter sprint penalty.
Friday, August 1, 2014
A. Cleans
Advanced: Daily max then 2 sets of doubles at 10 kg less and then 3 reps x 2 sets @ another 5 kg less.
Intermediate/Beginner: 3, 3, 3, 3 Go up in weight with each set.
B. 30 sec AMRAP wall balls 14/20 lbs
rest 30 sec
30 sec AMRAP burpee box jumps 20/24"
Rest 30 sec
30 sec AMRAP push ups
Rest 30 sec
3 sets
Advanced: Daily max then 2 sets of doubles at 10 kg less and then 3 reps x 2 sets @ another 5 kg less.
Intermediate/Beginner: 3, 3, 3, 3 Go up in weight with each set.
B. 30 sec AMRAP wall balls 14/20 lbs
rest 30 sec
30 sec AMRAP burpee box jumps 20/24"
Rest 30 sec
30 sec AMRAP push ups
Rest 30 sec
3 sets
Thursday, July 31, 2014
A. Advanced and Intermediate:
Take 15 minutes to find a 20 RM Back Squat
Beginners: 8-10 reps x 3 sets @ 32x2 - go up in weight ONLY if you hit 10 reps.
B. 3 Rounds for Time:
Push Jerk x 9 105/155 lbs
Kipping chest to bar pull ups x 15
Kettlebell Swings American x 25 35/55 lbs
Take 15 minutes to find a 20 RM Back Squat
Beginners: 8-10 reps x 3 sets @ 32x2 - go up in weight ONLY if you hit 10 reps.
B. 3 Rounds for Time:
Push Jerk x 9 105/155 lbs
Kipping chest to bar pull ups x 15
Kettlebell Swings American x 25 35/55 lbs
Wednesday, July 30, 2014
A1. Snatch Balance
Advanced/Intermediate: 5, 5, 5, 5 @ 50-60% of your max
Beginner 2nd position is fine x 5, 5, 5, 5 Go up in weight with each set.
rest 60 sec.
A2. pistols
Advanced: AMRAP in 45 sec; rest 90 sec x 5 sets
Intermediate and Beginner 5 reps x 5 sets; rest 60 sec. x5 sets
B. 5 Rounds for Time:
Deadlifts x 7 175/255 lbs
shoulder taps x 30
Run 200 meters
Advanced/Intermediate: 5, 5, 5, 5 @ 50-60% of your max
Beginner 2nd position is fine x 5, 5, 5, 5 Go up in weight with each set.
rest 60 sec.
A2. pistols
Advanced: AMRAP in 45 sec; rest 90 sec x 5 sets
Intermediate and Beginner 5 reps x 5 sets; rest 60 sec. x5 sets
B. 5 Rounds for Time:
Deadlifts x 7 175/255 lbs
shoulder taps x 30
Run 200 meters
Tuesday, July 29, 2014
A. Clean and jerk and burpees
A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max PLUS 10 double unders. See May 22, May 26, July 19, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max on a 90 SEC CLOCK.
NOTE: Advanced and intermediate use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.
B. For Time:
Hang Power Snatch x 20 75/125 lbs
Barbell Jumping Squats x 30 35/45 lbs
Push Press x 40 65/85 lbs
Toes to Bar x 50
Use 1 barbell and make sure you have the appropriate weights.
A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max PLUS 10 double unders. See May 22, May 26, July 19, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max on a 90 SEC CLOCK.
NOTE: Advanced and intermediate use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.
B. For Time:
Hang Power Snatch x 20 75/125 lbs
Barbell Jumping Squats x 30 35/45 lbs
Push Press x 40 65/85 lbs
Toes to Bar x 50
Use 1 barbell and make sure you have the appropriate weights.
Monday, July 28, 2014
A. AMRAP in 6 minutes:
kipping muscle ups x 2/4
Front Squats x 10 /85/135 lbs
KB Swings x 8 55/75 lbs
kipping hspu x 4/8
Rest 6 minutes
3 sets
No Kipping muscle up? Do 7 chest to bar kipping pull ups and either 4 ring dips or 5 bar dips.
No kipping HSPU? Do 5 downward dog.
Your first round should ABSOLUTELY be unbroken.
kipping muscle ups x 2/4
Front Squats x 10 /85/135 lbs
KB Swings x 8 55/75 lbs
kipping hspu x 4/8
Rest 6 minutes
3 sets
No Kipping muscle up? Do 7 chest to bar kipping pull ups and either 4 ring dips or 5 bar dips.
No kipping HSPU? Do 5 downward dog.
Your first round should ABSOLUTELY be unbroken.
Sunday, July 20, 2014
Sunday, July 27, 2014
A. Back Squats
Poliquin 4 % 4 sets @ 32x2
B. Bench Press - Poliquin 4 % @ 31x1 x 4 sets
Rest 30 sec.
Sled pull and push 15 meters there and back x 2 lengths = 60 meters 90/135 lbs
Rest 3 minutes.
5 sets
Poliquin 4 % 4 sets @ 32x2
B. Bench Press - Poliquin 4 % @ 31x1 x 4 sets
Rest 30 sec.
Sled pull and push 15 meters there and back x 2 lengths = 60 meters 90/135 lbs
Rest 3 minutes.
5 sets
Saturday, July 26, 2014
A. Snatch High Pulls
Advanced/Intermediate: 5, 5, 5, 5 Do all sets at max snatch weight.
Beginner: 5, 5, 5, 5 Go up in weight with each set.
B. 3 Rounds For Time:
Shoulder Taps x 40
Burpees x 30
Run 400 meters
Advanced/Intermediate: 5, 5, 5, 5 Do all sets at max snatch weight.
Beginner: 5, 5, 5, 5 Go up in weight with each set.
B. 3 Rounds For Time:
Shoulder Taps x 40
Burpees x 30
Run 400 meters
Friday, July 25, 2014
A1. Clean High Pulls
Advanced/Intermediate: 5, 5, 5, 5 All sets done at max clean weight
Beginner: 5, 5, 5, 5 (go up in weight with each set)
A2. Strict hspu (CF Style)
Advanced: 5 reps x 4 sets ( add height if necessary)
Intermediate: 5 reps x 4 sets (to plates if necessary)
Beginner: 5 reps x 4 sets of downward dog @ 51x1
B. 3 Rounds for Time:
Front Squats x 9 115/165 lbs
Kipping HSPU x 15
chest to bar Kipping pull ups x 20
Advanced/Intermediate: 5, 5, 5, 5 All sets done at max clean weight
Beginner: 5, 5, 5, 5 (go up in weight with each set)
A2. Strict hspu (CF Style)
Advanced: 5 reps x 4 sets ( add height if necessary)
Intermediate: 5 reps x 4 sets (to plates if necessary)
Beginner: 5 reps x 4 sets of downward dog @ 51x1
B. 3 Rounds for Time:
Front Squats x 9 115/165 lbs
Kipping HSPU x 15
chest to bar Kipping pull ups x 20
Subscribe to:
Posts (Atom)