16 March 2017

Warm up:
Upper body lift prep
Shoulder prep

REVIEW:  PUSH PRESS

WORK:  PUSH PRESS  incr weight to heavy last two sets
5 x 5

WORK:  50-40-30-20-10
Wallballs 20/14 to 10/9
Sit ups
DU

Rx+  unbroken rounds
Rx2  40-30-20-10
Rx3  Modify rep scheme further, modify movements as necessary

15 Mar 2017

Warm Up:
10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top
10 each:
Cossack squat
Single leg RDL each leg
Hamstring banded kickbacks

REVIEW:  BACK SQUAT

LIFT:  Back Squat 4 x 4 as heavy as you can for all sets

WORK:
3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs (russian)
12 Handstand Push Ups

Rx2:  HSPU off box in as much of a pike that you can manage

Rx3:  scaled push ups or regular push ups

SILVERS:  Same

14 Mar 2017

Upper body lift prep
shoulder prep

REVIEW:  BTN PRESS - *LAT ENGAGEMENT*

STRENGTH:  4 x 8 BTN PRESS
Try to increase weight each set

WORK:
SHAM
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run, 100 m (10 lengths yellow to yellow)

You may replace running with a row, increase to 150 m

13 Mar 2017

Warm Up:
Shoulder Prep with bands
then 3 rnds
5 inchworm
1 length bear crawl
1 length crab walk

PRE:  Accumulate 3 mins of hollow body hold (floor) in as short a time as possible

STRENGTH:
3 sets of 3 weighted strict pull up, 3rd set should be max weight

If you do not have your strict pull up:
3 x 3 negative pull ups 6-8 sec descent

WORK:
60 m walking lunge (yellow to yellow, 6 x)
21 Pull ups
21 V ups
60 m walking lunge
15 pull ups
15 V ups
60 m walking lunge
9 pull ups
9 sit ups

Rx2:  Jumping pull ups
Rx3:  Ring rows and regular sit ups

SILVERS:

Accumulate 3 mins Hollow body hold

Accumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)

WORK:
50 cal row
21 Ring Rows
21 DB Box step ups
35 cal row
15 ring rows
15 DB box step ups
20 cal row
9 ring rows
9 DB box step ups

8 Mar 2017

Warm Up:
Shoulder prep

REVIEW:  SNATCH with dowels
20 mins

LIFT:  SNATCH 5 x 5
add weight each set, catch the bar in the power receive position and ride it down into a full squat

WORK:
10 MIN AMRAP
21 Unbroken DU
15 Push Ups
5 Wallballs (20/14 to 10' all)

Rx2:  broken du, 14# to 9'
Rx3:  scaled DU (attempts or no rope jumps with double thigh slap)/scaled push ups/lighter wallballs or less height/depth

SILVERS:
Squat prep

REVIEW (with dowels):  Back squat

LIFT:  BACK SQUAT 5 x 5
increase weight each set

Shoulder warm up (prep for push ups):  bear crawl, crabwalk

WORK:  same as above

7 Mar 2017

Warm Up: (10 mins)
10 rnds 7 sec descent and hold, 5 sec rest Air squat
Use this to mobilize and work your form
Monster walks
Hamstring kickbacks
Hamstring slides (off foam roller)

REVIEW:  FRONT SQUAT (5 MINS)

LIFT:  Front squat 8-5-5-5-3 (20 mins)
Use 8 as a warm up set then increase weight each remaining set, aim for finishing with your 5RM and 3RM weights

REVIEW:  Squat clean (10 mins)

WORK:  ELIZABETH (10-12 MINS CAP)
21-15-9 reps for time:
 Squat Cleans (135#/95#)
 Ring Dips

Rx2:  Bar dips
Rx3:  tricep dips off bench or box

6 Mar 2017

Warm Up:
Hinshaw

WORK:  Death by 10m
With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min
...
Continuing this for as long as you are able.  You must touch the floor at each end

(10m is yellow to yellow line)

CASH OUT:  Tabata line hopovers

OPTIONAL SKILL WORK:   Pull up strength work or muscle up transitions