Saturday 140809, Coach Josh’s Week


Mosh with Josh

In teams of 2, 1 Barbell each team

Perform 1 tire flip per person between each set.
6 snatch 135/95
6 push press 155/115
6 clean 225/135
6 front squat 245/185
6 DL 315/225

In teams of 2, 1 barbell per team. 1 athlete works while the other rests,break the sets up as needed. Group may only move on when both athletes have performed the listed reps per task.(Example: 6 snatch for person A, 6 snatch for person B, broken up any way they want.) 1 tire flip between each barbell movement. Listen to something aggressive.

Friday 140808, Coach Josh’s Week

 

Press

70% x 3
80% x 3
90% x >3

Conditioning:

1000m row
100 double unders
50 pushup
40 pullup
30 ghd situp or weighted abmat situp
20 pistols
10 clean and jerk 155/ 115

Thursday 140807, Coach Josh’s Week


Squat

70% x 3
80% x 3
90% x >3

Conditioning:

6 rounds
20 steps overhead walking lunge 45/25
10 burpees to plate

Midline:
100 hollow rocks

Wednesday 140806, Coach Josh’s Week


Snatch, DE

(1 pull from High Hang, 1 Pull from Knee, 1 Pull from Floor, 1 Snatch) x 8

Every Five minutes, for three rounds:

200 m sandbag carry
10 box jump 30/26
2 rope climb

Midline:
3 x 30 sec superman holds

Tuesday 140805, Coach Josh’s Week

 

Dead

70% x 3
80% x 3
90% x >3

5 x 5 Goodmornings

Conditioning:

10 Rounds

10-1 HSPU
1-10 KB Swings, 72/53

Midline:

50 abmat situps

School of Strength:

  • Find deadlift 5rm from 2” below knee
    • or…
    • If you did Anderson deadlifts with us last time: 85% of 5RM for 5 x 5 with 1” lower ROM
  • Heavy Pendlay Rows, floor to sternum, 3 x 8, +5# for those who have done this with us before
  • Weighted pullups
    • If less than 5 strict pullups, do 3 sets of max rep strict with 3 jumping negatives at the end of each set

Monday 140804, Coach Josh’s Week


Clean
15 min to heaviest double

Jerk
5 x 3, Moderate Load, Focus on Depth and Balance!

Conditioning:

Elizabeth

21-15-9
Clean, 135/95
Ring Dip

WOD Preview Week 32: Coach Josh’s Week

 

Monday 140804

Clean
15 min to heaviest double

Jerk
5 x 3, Moderate Load, Focus on Depth and Balance!

Conditioning:

Elizabeth

21-15-9
Clean, 135/95
Ring Dip

Tuesday 140805

Dead

70% x 3
80% x 3
90% x >3

5 x 5 Goodmornings

Conditioning:

10 Rounds

10-1 HSPU
1-10 KB Swings, 72/53

Midline:

50 abmat situps

Wednesday 140806

Snatch, DE

(1 pull from High Hang, 1 Pull from Knee, 1 Pull from Floor, 1 Snatch) x 8

Every Five minutes, for three rounds:

200 m sandbag carry
10 box jump 30/26
2 rope climb

Midline:
3 x 30 sec superman holds

Thursday 140807

Squat

70% x 3
80% x 3
90% x >3

Conditioning:

6 rounds
20 steps overhead walking lunge 45/25
10 burpees to plate

Midline:
100 hollow rocks

Friday 140808

Press

70% x 3
80% x 3
90% x >3

Conditioning:

1000m row
100 double unders
50 pushup
40 pullup
30 ghd situp or weighted abmat situp
20 pistols
10 clean and jerk 155/ 115

Saturday 140809

Mosh with Josh

In teams of 2, 1 Barbell each team

Perform 1 tire flip per person between each set.
6 snatch 135/95
6 push press 155/115
6 clean 225/135
6 front squat 245/185
6 DL 315/225

In teams of 2, 1 barbell per team. 1 athlete works while the other rests,break the sets up as needed. Group may only move on when both athletes have performed the listed reps per task.(Example: 6 snatch for person A, 6 snatch for person B, broken up any way they want.) 1 tire flip between each barbell movement. Listen to something aggressive.

Saturday 140802 Coach Mike R.’s Week

Off Axis 250 (get a whiteboard)
3 partner teams
Must complete 250 of each of the following movements:
Jumping split squats (not pairs)
Box dips
Plank knee ins (2 touches on a side = 1)
Movements can be completed in any order
When a team member ceases to continue in their movement, the athlete yells “break” and the team stops, one team member runs 2 20 yard suicides (10-20-10-20), while the rest of the team holds their squat and someone records their cumulative totals.
Upon suicide completion, everyone starts working TOGETHER on their goal until the next “break”

Friday 140801 Coach Mike R.’s Week

Squat supersets
50% x 8, 10 Supine ring rows
60% x 6, 10 Supine ring rows
65% x 5, 10 Supine ring rows
75% x 5, 10 Supine ring rows
85% x >5, 10 Supine ring rows

 
Split Second: 13 Min EMOM Clean & Jerk
3 C&J @ 135 + 30 DUs in 45 sec
At 45 seconds the athlete must make a decision:
*30 DUs Completed – Rest 15 sec and start at the top of the minute
*25-29 DUs – 5 burpees and get ready for the next min
*<= 24 DUs – 15 Burpees which takes you in to the next minute. Rest until the start of the next round.
Score is the number of burpees. Fewer is better.

Thursday 140731 Coach Mike R.’s Week

Snatch
15 min for 3rep max Snatch

Despiser 1 Bell Snatch edition
3 rounds of:
21 Burpees
5 Getups/side @ 55(hv)/35/25
10 KB snatch Rt @ 55(hv)/35/25
11 KB snatch Lt @ 55(hv)/35/25

 

School of Strength:

  • Find backsquat 5rm from 4” above parallel
    • or…
    • If you did Anderson squats with us last time: 85% of 5RM for 5 x 5 with 1” lower ROM than the last time.
  • Heavy Barbell Step ups, 3 x 8, +5# for those who have done this with us before
  • Pausing Barbell Lunges, 6RM, tap knee to ground then hover for full count at 1″ above ground before coming to upright.
    • or
    • 3 x 8 @ 85% of you last 6rm