Wednesday, September 30, 2015

2 RFT 50 Front Rack Lunges (65/95) 100 Dubs (50 Attempts) 20 T2B 400m run --------------------------------- Oly 7pm BB warmup 1) Cln+HngCln for two waves 70,75,80,85% 2) Split Jerk 6x2/70,75,80,85,85,85% 3) FS 4x3/5RM

Monday, September 28, 2015

FS (20min) 3×7@70% 1×3@85% .  5RFT 7 Thrusters (55/75) 7 Pull ups 7 Burpees ---------------------------- Oly 7pm BB warmup 1) Snatch 6x2/ work up to 80% then 3x1/85+ 2) Hng Cln 4x3/work up to 75% then 3x1/85% 3) BSX20/+5#  Pensacola Beach Brawl 2015 

Friday, September 25, 2015

10 RFT 50m swim/200m run 10 Goblet Squats (35/55) 10 KBS  ----------------- Oly 6pm BB warmup 1) 3pos Cln *top down 5/65 5/70 5/75 2) Sn Bal 3) OHS *2sec pause 5x2/work up to 85% of Sn   

Thursday, September 24, 2015

8 Sets: (20min) Split Jerk -(Pause for 3-4 seconds in the split jerk receiving position before recovering.) *Build over the course of the 8 sets. . For time: 10-8-6-4-2 Power Cleans (95/135) HSPU 200m run   . Fitness Option: Sub Bent Row for PC (75/115)  

Wednesday, September 23, 2015

4 RFT  20 Alt Barbell Lunges (65/95) (front OR back rack) 10 T2B 20 Box Jumps (20/24) 200m Run ------------------------------------------- Oly 7pm  BB warmup 1) 3pos Sn *top down 5/65 5/70 5/75 2) Sn DL *pause @knee 3x3/95,100,105% 3) Jerk from split 3x2/AHAP w control 4) FS find 5RM then 90% for max reps  

Monday, September 21, 2015

FS (20min) 4×7@65% 1×3@80% .  "Annie" 50-40-30-20-10 Dubs/ Sc do 1/2 # of Dub attempts AbMat Sit-ups  ---Rest 5 min, then: "Sprint Helen" 3 Rds 200m run 12 KBS (35/55) 6 Pull-ups ------------------------------------ Oly 7 pm BB warmup 1) 2Cln+Jrk Work up to 89-85% then 3x1/75%'@ 2) BN Press from split 4x4/work up to a... Continue Reading →

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