9 Nov 2016

Warm Up:
Lower body lift prep and squat mobility

REVIEW:  Front Sq/Back Sq

LIFT:  Front or back squat

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  adv 2+

12 MIN EMOM 3 reps @ 70%

Warm up deadlift and push press (review with dowels)

WORK:
ROW 1600 m
then 12 MIN EMOM
Odd:  4 Deadlift @ 50% 1RM
Even:  4 Push Press @ 50% 1RM

Rx2:  10 min EMOM
Rx3:  8 Min EMOM

SILVERS:  Same

8 NOV 2016

WARM UP:
Upper body lift prep
Shoulder prep (whichever phase you are on)

LIFT:
Push Jerk or Press
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  2+ advanced

12 MIN EMOM 3 reps @ 70%

WORK:

Rx:  20 MIN EMOM
5 HSPU/5 cleans (full) @ 40-50% 1RM

Rx2:  15 MIN EMOM
5 Hand release push up/5 cleans (full) @ 40-50% 1RM

Rx3:  10 MIN EMOM
5 Push Up/5 Power clean @ 40-50% 1RM

07 Nov 2016

Warm-up:

Lower body lift prep
Squat therapy/Mobility

Lift:

Power Clean or Deadlift

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (advanced = 2+)

WORK:  ROW 
Rx:  20 mins, 30 sec on 30 sec rest for max metres
Rx2:  17 mins
Rx3:  15 mins

SILVERS:

Lift:  Bench Press
Work:  Same, choose Rx, Rx2, or Rx3

04 Nov 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift:

Bench Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

Rx: Death by pull-ups
Rx2: Death by jumping pull-ups
Rx3: Death by ring rows (start at 5 reps)


SILVERS

Lift: Deadlift (same rep scheme as above)

Work: Same as Rx3

03 Nov 2016

Warm-up:

Lower body/Upper body lift prep
Mobility/shoulder mobility

Lift:

3 @ 60% of 1RM
3 @ 70%
3 @ 75%

3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.

100m   200m   300m    400m   500m   600m   700m  800m
 rest      rest     rest      rest       rest      rest      rest     rest

Score is total time including rest

02 Nov 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Front or Back Squat

3 @ 60 % of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+)

10 min EMOM - 4 reps @ 60%

WORK:

For time: 

Move a total of 5000 lbs from ground to overhead in as little time as possible. 

Rx2: 3500 lbs
Rx3: 2500 lbs


SILVERS

Lift:   Back squat (same rep scheme as above)

Work: Same as Rx3 
           Mod - 2500#

1 Nov 2016

Warm-up:

Hinshaw
Upper body lift prep
Shoulder prep

Lift:

Push Jerk or Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

5 rounds for time
Run 200 m
8 burpees
16 medball cleans
*10 min rest*
5 RFT
16 medball cleans
 8 burpees
 200 m run

Rx2: 4 rounds for time
Rx3: 3 rounds for time