29 July 2016

Warm up:
Lower body lift prep
good mornings
single leg rdl w kb
arm circles
shoulder prep phase 3

Push Ups:  3 sets of 8-10 or 2 sets max reps (adv)

REVIEW:  Power Clean

Bar WU:  Pull/muscle/dynamic
add weight:  pull / dynamic

WORK:
5 RFT
10 P CL
15 wall balls 20/14

Rx:  135/95
Rx2:  125/85
Rx3:  115/75
MOD: any other weights

28 July 2016

Warm Up:  HINSHAW
Mobility:  ankle/calf/achilles

WORK:  Part A

5 Mins Max DU
Rx2:  attempts

WORK:  Part B
For time: (10-12 min)
Run 1000m
30 HSPU
Row 1000m

Rx2:  15 HSPU
Rx3:  seated dumbbell press (as heavy as you can go)

27 July 2016

Warm Up:
Dynamics
Shoulder prep phase 3 (or whichever phase you are currently working through)

Mobility

WORK:  With a partner

21 MIN AMRAP
T & B partner barbell farmer walk (load each barbell) 225/150 blvd
200m sandbag run (bag may be carried together or singly in portions)
Burpee wall climbover
Hand over hand sled pull (one blvd length each)  90/70 plus sled

26 July 2016

Warm Up:
Lower body lift prep
upper body lift prep
Shoulder prep phase 3
Mobility

REVIEW:  THRUSTER

Strength:  Find your 1RM Thruster

WORK:
6 MIN AMRAP
50 DU
15 Back Squats (135/95)

Rx2: 125/85
Rx3: 115/75
MOD:  less weight/pull up bar touches for DU's or DU attempts

25 July 2016

Warm Up:
bear crawl
inchworm
crabwalk
scap push/pull

START SHOULDER PREP PHASE 3

WORK:  GYMNASTICS RETEST DAY

Work through the board


SILVERS:

Hinshaw warm up

RUN:  4 x 400 m 2 min rest btwn

Shoulder prep phase 2

STRENGTH:  BENCH PRESS 5 x 5 incr weight

WORK:  21-15-9
Hollow body holds (off the floor)
Box dips

22 July 2016

Warm Up:
Dowel game
Hinshaw

WORK:

A)  Row 1000 m TT

Rest and rollout 10 mins total

B)  Death by 10 m
compare to June 26/15

SILVERS:
same

SCALED:  Row 700 m for time

21 July 2016

 Warm Up:
Lower body lift prep
Shoulder Prep Phase 2
10 rnds 5 sec hold in bottom position, coach will assess and tweak your form where necessary

WORK:

A)  Back Squats 10 x 3 @ 75%  rest as needed

B)  10 MIN EMOM
3 Strict weighted pull ups, as heavy as you can or 2 Muscle Ups if you have your muscle up (can be ring or bar)
Rx2:  strict unweighted pull ups
Rx3:  Strict banded pull ups at smallest band possible, third rep should be a struggle

C) Two position box jumps
20 total reps
Pick an appropriate height box

If you cannot get this movement, work the first part from a high kneeling position, try to transition to the squat.  Use a mat if you feel it's likely you may land hard.  You may also want to try this first position barefoot as your toe of your shoe may trip you up if you don't have the speed and height.