“wednesday 8.21.13”

So as you all may or may not know last Friday ended a 8 week squat cycle. Many of you crushed old PR’S by 20+ pounds. I am so excited as a coach that almost everyone got some serious results from the past 8 weeks. The PR board is completely covered.

This week begins a 4 week squat cycle that will include extra Olympic lifting. If you are looking to increase your squat and oly movements make sure to do the extra work programmed in the comments section. I will also program extra conditioning for those training for a comp or just trying to be more Fit.

Warm-up:

          10 squats 10 tuck jumps 200m runx2

Skill:

           hang squat clean

Strength:

        hang squat clean: 3rm tng 

WOD:

4 rounds        

(1:15 min on 1:15 min off)

4 h sq.cleans 80% 3rm

ME box jumps (24/20)

Read more: wednesday 8.21.13
 

“tuesday 8.20.13”


Warm-up:

Push jerk

   

Skill:

          push jerk

Strength:


push jerk:1rm

Dead hang pull-up: 3 xME


        

WOD:

        12 amrap

        40 pull-Ups  

        20 hand stand push-ups   

        400m run 

Read more: tuesday 8.20.13
 

“8.19.13”

Warm-up:

          dynamic

Skill:

           ohs

Strength:

        back squat: 10x3 65%

WOD:

         5 rnds

         5 ohs (185/125)

         10 burpees

Read more: Monday 8.19.13
 

“friday 8.16.13”

 mobility

Warm-up:

          2 wall walks/ 5 clapping push-ups/ 200 m runx2

Skill:

           bent rows

Strength:

        bb shoulder press: 3rm

        bb bent row: 4x10

WOD:

         15 amrap

         200m run 

         7 s2oh (155/105)

         10 push-ups

Read more: friday 8.16.13
 

“thursday 8.15.13”

squat mobility

Front rack mobility

Warm-up:

          10 squats/ 10 jump squats/ 10 burpeesx2

Skill:

           wall ball

Strength:

        front squat: 1rm

WOD:

          100 double unders

         100 wall balls

          100 double unders

Read more: thursday 8.15.13
 

“wednesday 8.14.13”

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Warm-up:

          dynamic

Skill:

           rkb/kb swings

Strength:

        12 otm

        ME L-Sits

        ME rkb/kb swings (70/53)

WOD:

         4x400m run

Read more: wednesday 8.14.13
 

“tuesday 8.13.13”

 Warm-up:

          10 vert jumps/ bear crawl/10 hanging shrugsx2

Skill:

           squat clean/ power clean

Strength:

        clean: 1 rm

WOD:

         10 otm

         1 power clean + 1 squat clean start at 75% work up slowly

Read more: tuesday 8.13.13
 

“monday 8.12.13”

 mobility (pay attention at the 5:18 mark)

Warm-up:

          3 wall walks, 6 push-ups, 9 burpees x2

Skill:

           DL

Strength:

        pull-ups: 4x10 strict and weighted

        ring dips: 4x10 strict and weighted

WOD:

         8 amrap

        5 DL (275/190)

        10 burpee bar hops

Read more: monday 8.12.13
 

“friday8.9.13”


mobility

 

Warm-up:

          10 air squats/10 rev fly/10 plate good mornings x3

Skill:

           TTB

Strength:

        back squat:1rm

 

WOD:

         2 amrap

        back squat (155/105) from floor

        rest 2min

        3 amrap

        TTB

        rest 2min

        4 amrap

        S2O (135/95)

Read more: friday 8.9.13
 

“THURSDAY 8.8.13”


 

Warm-up:

          dynamic

Skill:

           double-unders

Strength:

        8 otm

        4 wall walks: odd

        12 push-ups: even

WOD:

 18 amrap      

200 double unders

100rkb swings (53/35)

50 burpee

25 boxjumps (30/24)

run 400

 

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