Thursday 141009

Power

  • Mid Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)

Strength

  • Front Squat
    • 3 x 5

 

Conditioning

  • 21-15-9
    HSPU
    Hollow Rk/V-Up
    Chin Ups

School of Strength

  • Anderson Squat
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm box squats, 4″ above parallel
  • Heavy Good Mornings, 5 x 5
  • KB, Single overhead back lunges, 5/side for three sets

Wednesday 141008

Strength

  • Press
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 10 Strict Pull Up
    • Negatives for Scaled

Conditioning

  • “Back door of Hell”
  • Every minute on the minute, including the first minute, the athlete will complete 3 Clean & Jerks at 135/95. The remainder of each minute will be used to complete as many Burpees Over the Bar as possible. The workout is complete when a total of 50 burpees have been completed.

Tuesday 141007

Power

  • Mid Hang Snatch 5 x 2

Conditioning

  • 15 Min AMRAP
    • 10 KB Swings, 53/35
      • 2 KB Push Press
    • 15KBS
      • 4 KB Push Press
    • 25KBS
      • 6 KB Push Press
  • 1:00 min rest between rounds

School of Strength

  • Anderson Deadlift
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm platform deads, bar at knee height
  • Heavy BB Rows, Knee to Belt, 5 x 5
  • 3 sets of max rep strict pullups followed by max hanging hold

Monday 141006

Strength

  • Back Squat
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 8 Deficit Push Ups
    • Negatives for scales
    • no knees

Conditioning

  • 5 rounds for time
    3 Muscle ups/6 Chest to bar pullups
    5 OHSquats 135/95
    7 Box Jumps 24/20

WOD Preview Week 41

Monday 141006

Strength

  • Back Squat
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 8 Deficit Push Ups
    • Negatives for scales
    • no knees

Conditioning

  • 5 rounds for time
    3 Muscle ups/6 Chest to bar pullups
    5 OHSquats 135/95
    7 Box Jumps 24/20

_________________________________________________

Tuesday 141007

Power

  • Mid Hang Snatch 5 x 2

Conditioning

  • 15 Min AMRAP
    • 10 KB Swings, 53/35
      • 2 KB Push Press
    • 15KBS
      • 4 KB Push Press
    • 25KBS
      • 6 KB Push Press
  • 1:00 min rest between rounds

School of Strength

  • Anderson Deadlift
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm platform deads, bar at knee height
  • Heavy BB Rows, Knee to Belt, 5 x 5
  • 3 sets of max rep strict pullups followed by max hanging hold

_________________________________________________

Wednesday 141008

Power

  • Hi Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)d

Strength

  • Press
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%
  • then…
  • 3 x 10 Strict Pull Up
    • Negatives for Scaled

Conditioning

  • “Back door of Hell”
  • Every minute on the minute, including the first minute, the athlete will complete 3 Clean & Jerks at 135/95. The remainder of each minute will be used to complete as many Burpees Over the Bar as possible. The workout is complete when a total of 50 burpees have been completed.

_________________________________________________

Thursday 141009

Power

  • Mid Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)

Strength

  • Front Squat
    • 3 x 5

 

Conditioning

  • 21-15-9
    HSPU
    Hollow Rk/V-Up
    Chin Ups

School of Strength

  • Anderson Squat
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm box squats, 4″ above parallel
  • Heavy Good Mornings, 5 x 5
  • KB, Single overhead back lunges, 5/side for three sets

_________________________________________________

Friday 141010

Strength

  • Deadlift
    • 5 @ 75%
    • 3 @ 85%
    • >1 @ 95%

Conditioning

  • Run 1 mile
  • Run 1 mile with a slam ball

_________________________________________________

Friday 141003

Strength

  • Press
  • 3 @ 70%
  • 3 @ 80%
  • >3 @ 90%
    • then…
  • 3 x 5 Deficit Push Ups/Negatives for scales,no knees

 

Conditioning

  • EMOM
    10 Min
    1 rep of Bear
    Complex
    135/115

Thursday 141002

Power

  • Hi Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)d

Strength

  • Deadlift
  • 3 @ 70%
  • 3 @ 80%
  • >3 @ 90%

 

Conditioning

  • 20 Cal Row
    30 T2B
    40 Slamballs
    50 DU
    60 G2O (45/25)

Wednesday 141001

Power

  • Hi Hang Clean 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)d

Strength

  • Front Squat 3 x 5 (add 5# to each lift from last week)

Conditioning

  • 21-15-9
    Pull Ups
    Ring/Box Dips
    Air Squats

Tuesday 140930

Strength

  • Back Squat
  • 3 @ 70%
  • 3 @ 80%
  • >3 @ 90%

Conditioning

  • 3 AMRAPS @ 3min/1min
  • AMRAP
    • 6 T2B/3 Jump Lunge
  • AMRAP
    • 7 KBS/5 WBS
  • AMRAP
    • 6 T2B/3 Jump Lunge

Monday 140929

Power

  • Hi Hang Snatch 5 x 2 (add 2.5-5# to each lift from last week)

Strength

  • 3 x 8 Strict Pull Up/ Negatives for Scaled

Conditioning

  • 3 Rds
    9 Goblets 53/35
    6 HR Push Ups
    3 KB Snatch/sd
    100m Run