18 Nov 2016

WARM UP:

REVIEW:  BENCH PRESS

Barbell warm up, add weight (5 MINS)

LIFT:  Bench Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
8 MIN AMRAP
1 Power clean @ 80%
2 Push Jerk
200 m row

Rx2:  70%
Rx3:  any other weight

SILVERS:

Lift:  Deadlift
Workout:  8 MIN AMRAP
3 Deadlifts
200 m ROW

17 Nov 2016

Warm Up: (10 mins)
Dynamics
Tspine mobility
Squat therapy

REVIEW:  Snatch or OHS (5 mins)

Barbell warm up, add weight (5 MINS)

LIFT:  Snatch or OHS (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
3 RFT
15 wall balls (20/14 to 10/9)
15 slam balls
15 seated dumbbell press (as heavy as possible)

16 NOV 2016

Warm Up:  Lower body lift prep and either squat therapy or front squat skill transfers

REVIEW:  Front squat/back squat

Barbell warm up, add weight (5 MINS)

LIFT:  Front Squat or Back squat (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
50 DU
50 cal row
40 DU
40 cal row
30 DU
30 cal row
20 DU
20 cal row
10 DU
10 cal row

Rx:  Unbroken
Rx2: Broken
Rx3: x5 singles

Silvers:
Same lift
Rx2 or Rx3 for work

15 Nov 2016

Warm Up: (10 Mins)
Upper body lift prep
shoulder prep

REVIEW:  Push Jerk or Press (5 MINS)

Barbell warm up, add weight (5 MINS)

LIFT:  Push Jerk or Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:

12 MIN EMOM
Odd:  2 Ring or bar muscle ups
Even:  Cal row 15/10

Rx2: 3x CTB pullups
Rx3: 5x banded strict pull ups with hardest band possible

14 Nov 2016

Warm up:
Lower body lift prep (5 mins)

Review:  Deadlift or Power Clean (5 mins)

Barbell warm up (5-8 mins) and add weight

LIFT:  Deadlift or Power Clean (Rest 1:30 btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

Hinshaw warm up:  hurdles, ankle flexion walks, heel walk, tippy toes, inside tippy toes, outside tippy toes (5 mins)

WORK:  (Morning classes will have to do Rx2 for time)
6 rnds of couplet:

[800 m RUN followed with
3 rnds 5 push ups/10 sit ups/15 squats] {equals ONE round}

After 6th round:

*REST 3 MINS*

100m sprint
REST 1 MIN
100 m sprint

Rx2:  6 rounds of [400 m Run and 2 rnds of push up/sit up/squat] combo

SILVERS:
Upper body lift prep
Shoulder prep

LIFT: BENCH PRESS (same rep scheme as above)

15 MIN EMOM - same

WORKOUT:  6 Rounds
Row 500 m
5 push ups
10 sit ups
15 squats

11 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

LIFT:  BENCH PRESS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:

11/11

11 Rounds for time
11 Push ups
11 CTB Pull Ups
11 KBS American swing (55/35)
11 Cal Row
11 DU

Rx2:  Regular Pull Ups
Rx3:  Low bar push up/ring row or jumping pull up/x5 single skips

SILVERS:
LIFT:  DEADLIFT
WORKOUT:  SAME

10 Nov 2016

Warm Up:
Upper & lower body lift prep
T-spine mobility

REVIEW:  Snatch or OHS

LIFT:  SNATCH or OHS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:
15 MIN AMPRAP
5 wall climbs (rock wall or highest wall setting of wood walls)
10 pistol squats

Rx2:  5 wall climbovers/10 pistols off box

Rx3:  5 wall climbovers (any height) 10 assisted pistols (any assist)