Friday, October 30, 2015

Deadlift (20min) 5 X 2 *Work up to 80% of 1RM .  3 RFT: 400m Run 15 T2B 20 Alt Pistols 25m OH Walking lunges (15/25) 25m plate push  ----------------------- Oly 6pm BB warmup 1) Hip Sn+Sn No footwork 5x2/ work up to 75-80%  2) PPress from split  4x3/AHAP with control 3) OHS 4x3/75,80,85,85% of... Continue Reading →

Thursday, October 29, 2015

8 sets: Push Jerk + Split Jerk (20min). (Pause for 2-3 seconds in the split jerk receiving position before recovering.) . 100 Dubs/ 1/2 dub attempts or 2xsingles 10 Hang Power Cleans (105/155) 80 Dubs 8 HPC (105/155) 60 Dubs 6 HPC (105/155) 40 Dubs 4 HPC (105/155) 20 Dubs 2 HPC (105/155) .  Fitness... Continue Reading →

Wednesday, October 28, 2015

7 RFT 200m run 12 Wall Balls (14/20) 12 Alt Renegade Rows (ttl) 12 V-Ups *Choose any DB wt for renegade rows  ------------------------------------ Oly 7pm BB warmup 1) CnJ Warmup to 80% then 5x2/85 increase on 5&6 if no misses  2) Snatch recovery  4x2/ work up to 90-100% of Sn 3) FS 5x5/+5# from last... Continue Reading →

Monday, October 26, 2015

Front Squat (20min)3 X 5 @ 75% 1 X 1 @ 90% . 12 min AMRAP 10 KBS (35/55) 10 Box Jumps (20/24) 10 KB Alt Lunge (hold 1 KB any way)  ----------------------------- Oly 7pm BB warmup 1)Snatch (30 min) Warm up to 80% then 5x2/85% *increase on 5&6 if no misses 2)Cln lift off... Continue Reading →

Friday, October 23, 2015

3 RFT 800m run 15 Paralette dips 15 Deadlifts (155/225) 15 Air Squats  * keep hips aligned with hands on dips, hands should not be behind hips ---------------------- Oly 6pm BB warmup 1)Split Jerk  6x2/ work to max dbl for the day 2)Slow pull to knee Clean+Hng Cln 4x3/work to heavy triple  3) OHS 5x3/80%... Continue Reading →

Wednesday, October 21, 2015

For Time: 200m run 50 Ab mat straight leg sit-ups 200m run 50 Dubs/100 200m run 50 Burpees 200m run 50 KBS (35/55) 200m run 50 Burpees 200m run 50 Dubs/100 200m run 50 Ab mat straight leg sit-ups ---------------------- Oly 7pm 1)CnJ Warm up to 75% then 5x3/80% *can increase on 5th set if... Continue Reading →

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