10.12.15

warm up

150 double unders+1500 m row+5 min EMOM burpees

(min 1:8, min 2:10, 3:12, 4:14, 5:16)

A) work up to a heavy single Back Squat in 12 minutes. But bar speed should be prioritized. No ugly reps. No PRs

B) 

15 back squats 225/145
Sled push 60 yards(30 out 30 back)

10 back squats 225/145

Sled push 60 yards(30 out 30 back)

5 back squats

Sled push 60 yards(30 out 30 back)

C) 3. Gymnastics Conditioning

3 Sets:

5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB

Goal is to go unbroken. Rest as needed between sets.

Second session 

Class

10.9.15

WarmUp)4 rounds not for time

75 double unders+run 400 m

21-15-9-15-21 unbroken push-up 

A)

1) Snatch: 10 rounds – Every 90 seconds, complete:-1x snatch (90-95% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:                        -1x clean and jerk (90-95% 1 RM)

3) Front squat: Work up to a 3 RM
*For the snatch and clean and jerk, all 10 singles must be done in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm f…

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10.7.15

A)Back Squat: 3
sets x 5 reps within 90% of 5 RM on Monday
B) Power jerk: 3 sets x 5 reps within 90% of 5 RM on Monday
C) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) 3 rounds

run 800 m+30 power clean and jerk 100/70+10 squat clean and split jerk 100/70+30 box jumps 24/20+5/3muscle ups+rest 3 minutes

Session 2

Class.

10.6.15

If you guys are doing this; we are lifting outside. Don’t let this be an excuse. The environment you train in is as much about where or what you are doing as it is about the drive and passion you bring. 

A) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

B) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

C) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

D) for time 

50 ttb+75 KB swings 53/35+50 ttb

Second(or first session)

Class.

10 min emom

2 bar mu+2 power cleans 225/145

10.5.15

Warm up:

1 k row+100 dubs+1k row

A)find 5 rep max back squat: try to beat your previous weeks 5 rep. Then 5×95% and 5×90%

B) find 5 rm push jerk. Do not do 95%, and 90%

C) partner workout

21 muscle up 

100 power snatches 75/55

100 thrusters 75/55

15 muscle ups

50 power snatches 95/65

50 thrusters 95/65

9 muscle ups

25 power snatches 135/95

25 thrusters 135/95

Barbell work must be switched every 25 reps.
Session 2

Run 1 mile

Rest 3 min

Run 1 miles

Rest 3 min

Run 1 mile