Thursday 10.12.17

Thursday 10.12.17

Weightlifting A. Touch and Go Power Snatch – EMOM 6 x4 reps, building. Start at 60% of 1 RM B. Bulgarian Split Squat – 5×8/side Conditinioning C. 5-4-3-2-1 Ring Muscle ups Push Jerk (165, 115) 5 min cap Scaling options for ring muscle ups 5-4-3-2-1 Bar muscle ups 10-8-6-4-2 ring dips 10-8-6-4-2 ring push ups For weight – you should be somewhere in the 85%+ of 1 RM...
Wednesday 10.11.17

Wednesday 10.11.17

Accessory Work A. Good Mornings – 4×10, building B. DB Row – 3×10/side, same weight Conditioning C. AMRAP 20 15 KB swings (70, 53) 15 burpee box jumps 400m run Target with this is consistency throughout the workout. Each round should take the same amount of time so come in with that game plan (however you would pace that or break up...
Tuesday 10.10.17

Tuesday 10.10.17

Weightlifting A. Front Squat (2×4@70%, 1×4@75%, 1×3@80%, 2×3@85%) B. DB Strict Press (1×10, 1×8, 1×6, 1×4, 1×4) build each set, use a neutral grip (palms facing each instead of away from body – dumbbells will be perpendicular to shoulders) Conditioning C. 3 RFT 50 Double Unders 22/18 cals rower 20 DB snatch (50, 35) Fitness: 100 singles, 20/17 cals on rower, 20 DB snatch (35,...

Partner “Murph”

CFND – PeakFitness – High Intensity Interval Training   Metcon (Time) 1 mile run 100 pullups-ring rows-jumping pullups 200 pushups 300 air squats 1 mile run mile run must be completed before and after all body movements are completed body movements can be broken up anyway (10 pullups, 20 pushups,30...
Monday 10.9.17

Monday 10.9.17

Gymnastic Strength A. Supinated grip (palms facing you) strict pull ups – 4×5/3 reps Try to see if you can pause with your chin over the bar for 3 seconds after you complete each pull up. If you do not have pull ups then do 3 negatives with a 7 second descent. Weightlifting B. Snatch Every :90 2×3@70% 1×3@75% 1×2@80% 1×2@85% 1×1@90% Conditioning C. For time (8min cap) 10 toes to bar 21 thrusters (75, 55) 10 toes to bar 15 thrusters (95, 65) 10 toes to bar 10 thrusters (115, 80) 10 toes to bar 5 thrusters (135, 95) Fitness: 15 knee pulls with kip instead of toes to bar and thruster weight: 55, 35; 75, 55; 95, 65; 115,...