April 23, 2014

Warmup:
400m run
20 banded good mornings
20 side leg swing/side
20 dislocates

Mobility:
high band shoulder stretch, 2 min/side
seated hamstring stretch, 2 min/side

Skill/Strength: turkish getup
12 min to build up to 1RM (1lt/1rt)
(got 24kg lt/rt; got 30kg rt only)

MetCon: for time
50 KB Snatches 25L/25R - 20kg
800m run
50 pullups
800m run
(finished in 18:13)

April 22, 2014

Warmup:
2 min jump rope
20 sampson lunges
20 down and ups (touch toes and reach to sky)
20 lying glute raises
1:00 high plank

Mobility:
Sampson stretch with band distraction (2 min per side)
Pigeon Stretch (2 min per side)

Skill/strength: back squats
warmup: 5x3 @ 55%, 60%, 65%, 70%, 75%
-2 min rest-
working: 3x1 @ 90%+ 2-3 min rest
(used 95/135/185/205/225 for warmup; then 225/235/225 for working sets)

MetCon: for time
21-15-9
wall balls (20#)
Box jumps (24")
Situps
(finished in 5:25)

800m run to finish up the morning

April 21, 2014

Warmup:
400m run
3 rnds:
3 muscle snatches
3 OHS
3 good mornings

Mobility:
bar foam roller snatch stretch 2 min
wall groin stretch w/ band distraction 2 min

Skill/power: snatch complex
every 1:30 for 10 sets:
1 power snatch + 1 OHS + 1 full snatch (2 sec pause at bottom of each movement)

MetCon: for max reps
Tabata power snatch (85#)
2 min rest
Tabata OTB burpees

got 22 snatches/52 burpees

April 17, 2014

Warmup:
400m run
8 muscle cleans (bar)
8 front sqts (bar)
8 push press (bar)
8 back sqts

Mobility:
abducter smash 2 min/side
foam roll lats 2 min/side

skill/strength: 5x2 strict press (65/95/115/135/135#)

MetCon: 20 minute AMRAP

6 thrusters (95#)
12 T2B
200m run
(got 7 rnds + 10)

April 16, 2014

Warmup: 3 rnds
10 jump tucks
10 spider stretches
10 banded good mornings
20 arm circles forward + backward

Extended Mobility:
Hamstring Stretch, 2 min (sitting, legs out straight, hands on toes, head to knees)
Front hip wall stretch (quad stretch with knee up against wall, foot in the air, other leg out in front)
High Band shoulder stretch (band over head on pullup bar, palm facing ceiling, step back with same leg)
Low Band shoulder stretch (band even with hip, pulling arm back behind head, palm facing ceiling, like a tricep stretch)

Gymnastics: Hollow rock
3 rnds:
30sec hollow hold on back
30sec rest
-rest 5 min-
tabata hollow rocks (20 sec on/10 sec rest....hollow hold rocking back and forth)

MetCon: 8 min AMRAP
20 KB Swings (24kg)
40 Double unders
(got 3 rounds + 20 swings)

April 15, 2014

Warmup - 3 rnds:
5 burpees/10 side leg swings per side/10 sumo to stand/10dislocates

Skill/strength: deadlift
warmup - 5x3 @ 50%-80% (did 95/115/135/185/225)
working - 3x1 @ 90%+ 2 min rest (did 225/225/245)

MetCon: 10 RFT
5C2B pullups
10 HR pushups
15 jumping air squats
got 18:03

April 14, 2014

Warmup:
3 rnds
20 DU's
3 muscle snatch (bar)
3 OHS (bar)
3 good mornings (bar)

Skill/Power:
10 min EMOM
1 snatch (full snatch)
start at 70%, and work up
(did first 5 @ 95# and then worked up to 125#)

MetCon:
"GRACE" (30 clean and jerks for time 135#)
I used 115# and finished in 4:11

Cool Down:
3 rnds:
1:00 high plank
1:00 superman hold

April 11, 2014

EoMOM for 8 Min
3 position clean (floor/just below knee/just above knee) and 1 jerk after 3rd clean

MetCon: For Time:
10 muscle ups - I got 7 on first round
20 front squats (155#) - used 115#
30 Situps
800m run
30 situps
20 front squats
10 muscle ups - shot for another 7, got 3 and couldn't get another....so did 24 pullups instead

Finished in 18:53

April 10, 2014

Skill Work:
5x3 2 min rest between sets
close grip bench

MetCon:
3 Round AMRAP
1:30 S2OH (95#)
1:00 rest
1:30 farmer carry shuffle (32 kg)
1:00 rest

got 78 reps

April 9, 2014

Warmup:
400m run/20 banded good mornings/20 band dislocates/20 side leg swings ea. side

Mobility:
Internal rotation w/ lax ball (2 min. ea. side)
Hamstring flossing (2 min. ea. side)

Skill:
EoMOM 10 min. 3 HSPU's

MetCon: AMRAP 7 min.
1,2,3,etc. deadlifts (135#)
3,6,9,etc. burpees
got through 5 rounds plus 22 reps

April 7, 2014

Warm up
3 rounds:
5 burpees
3 muscle snatches
3 snatch push press
3 OHS

Skill Work
 EoMOM 8 Minutes
3 position snatch (floor, below knee, above knee)
i used 65#/75#/75#/95#

MetCon
AMRAP 10 Min
15 Wall ball (20/14)
30 DU's
i got 5 rounds + 15 wall ball

April 4, 2014

EoMOM for 10 minutes:
1 power clean
1 front squat
1 full clean
1 jerk
(135#)

MetCon:
50 wall ball (20/14#)
50 pullups
3:00 min plank

got 11:20

April 2, 2014

Skill Work:

10 minutes: 3 dead hang pullups EMOM

MetCon:

8 Minute AMRAP:

10 front squats (95#)

30 double unders

got 5 rounds + 1 squat