January 7, 2014

Warm up:
3 x 90 sec airdyne
5 Sotts press increasing weight
Band and balls to shoulder and thoracic

Main:

Power Jerk 1RM

Assistance:

EMOM x 3 x 15 x 55% Bench with chains

super set with 3 weighted pullups 50/25#

WOD:

400 m run

15 power cleans

400m run

15 shoulder to over head

400 m run

15 power clean

400m run 

15 shoulder to overhead

135#/85

Finish with Front Lever and Hand Stand walking practice

AOD

January 6, 2014

Warm up:

3x 300m row

10 pistols - increasing weight every set

bands to hips and hams

Main:

Concentric GM with chains for  heavy double

Assistance:

A:

3 x 1min max reps 1 Squat + 1 Good Morning  @ 135/95

B:

EMOM x 15 x 2 Power clean 70%

WOD:

8 Rounds

100 meter run

8 Kettle Bell Swings 70/53#

5 Pull Ups

For Time

Finish with 3 x 20 Heavy Hypers

AOD

January 5, 2014

Off Day or make up work

AOD

January 4, 2014

Warm Up:

Hips, ams and shoulders for 10 min

Air Dyne for 5 Min picking up speed

WODS:

In 17 minutes:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

(13.1)

rest 15-20 min

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

(13.2)

Finish with 10 min skill work

AOD

January 3, 2014

Warm up (Go To Track):
Hips and Hams with bands
Back and shoulder with balls
2 sets of Plyos:
Single Leg bound Jumps on left x 10
Single Leg bound Jumps on right x 10
Broad Jump with high Knees x 10
A Skip x 20
B Skip x 20

Track WOD:
Run 800 then jog 400
rest 2 min
run 600 then jog 300
rest 2 min
run 400 then jog 200
rest 2 min
run 200

2+ hours later

OLY:
A:
Power Clean + Clean: 70% x (1+2) x 2, 75%x (1+2) x 2

B:

Snatch Balance: 70% x 3 , 75% x 3 x 2 sets

C:

Push Press: 78% x 5 x 5 sets

D:

Muscle Snatch: 70% x 4, 75% x 2 x 2 sets

AOD

January 2, 2013

Warm up:

Bands to shoulders and upper back

Working TGU + Windmill increasing weight

50 light Hypers

Oly:

Power Snatch + Snatch: 70%x ( 1+ 2 ) x 2 sets, 75%x ( 1 + 2 ) x 3 sets

Jerk: 75% x 3 x 5 sets 

Clean Pull: 90% x 5 x 5 sets 

WOD: 

A:

3 Rounds:

10 Hang Snatch 125/95

20 Pistols- 10 each leg

30  Double Unders

Rest 5 min

B:

9 - 1 Wall Walks ( walk wall then back out to complete a pushup = 1 rep

1 - 9 CTB Pull ups

Rest 5 min

C:

7 min max Distance Row

finish with 10 min stretching hips and shoulders

AOD

January 1, 2014

Rest day or make up any work

AOD

Happy new year