Friday, August 25, 2017

Weightlifting
Single Arm Dumbell Press (4 sets of 10 - DB strict press  )
Weightlifting
Back Squat (Back Squat: 80/2*6 sets  )
Gymnastics
 tripod leglifts ( 20 freestanding tripod leg lifts )
 tripod leglifts
Metcon
Metcon (Time)
5 rounds for time

-1 Pegboard ascent (Scale w/ 2 legless ropeclimbs)
-16 sandbag/dball cleans (100/70)
-100m sprint

Tuesday, August 22, 2017

Weightlifting
Clean pull to explode + clean from 2" off the ground + 2FS ( *Build to max set for the day with no misses )
Clean pull to explode + clean from 2" off the ground + 2FS

Metcon (Weight)
5 sets at a steady pace
-6 Deadlifts + 6 tall box jumps
*rest 90 sec. after box jumps
*start around 50% of max DL and build each set

Gymnastics
hollow v-ups ( 4 sets - 8 hollow V-ups)

Metcon (Time)
4 rounds for time
-25 cal row
-15 S2OH (135/95)
-8 Burpee Box overs (24/20)

Friday, August 11, 2017

Bench Press (5 set of 3 Bench press at 85% of last weeks 3rm  *)
*perform max hollow position chin over bar hold b/n each set
Weightlifting
Singe arm KB OHS (5 sets of 5 e/arm working to heaviest load )
Singe arm KB OHS
Gymnastics
freesstanding tripod position hold  (4 min. tabata - )
freesstanding tripod position hold
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min. AMRAP
-1 round of cindy
-15 Deadlifts (185/125)
-1 round of cindy
-7 bar facing burpees

Thursday, August 10, 2017

Weightlifting
JERK (1 Pause power jerk + power jerk: 6 sets to find ma)
split, push, etc

Weightlifting
Backsquat - deload week
-in 12 min. find best 1 rep with 10 sec. hold in the bottom
*this should NOT be a grind, as soon as acceleration drops considerably, stop


Metcon (AMRAP - Rounds and Reps)
24 min. AMRAP
-100ft. HS walk
-18 double KB russian swings (35/25s)
-800m run