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Monday 05/12/2014

Strength: Deadlift (12:00) Work up to a Heavy 2 *On the DL, use a Clean “hook grip today” Push Press (12:00) 3×5 *On the Press – take a 2 sec pause at the top. Work on your Overhead Durability today.   WOD: Rower Ladder (Sub with Airdyne) – 12:00 total :30/:30 Row 1:00/1:00 Row 1:30/1:30 Row […]

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Friday 05/09/2014

BBG: (~12:00) New Complex: 5 Snatch Grip Push Press (SG-PP) + 3 OHS. Work up to your heaviest in this format. 3 Working sets: (1×5+3) + (1×5+3) + (1×5+3) Skill: (~12:00) 3 Rounds each: a) 1:00 Max Effort HSPU or Wall Walks, 1:00 Rest each round Then b) 300m sprint, 1:00 Rest each round   […]

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Thursday 05/08/2014

BBG + Strength Day (complete as much as possible in 45:00) 1) Tall Snatch: work to a 3rm- 1X3@85%, 1X3@90% 2) Mid-hang Snatch: work to a 3rm – 1X3@85%, 1X3@90% Then: 1) Back Squat: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest as needed 2) Front Squat: 1X5@70%, 1X4@80%, 1X3@85%, 1X3@90% – rest as needed Conditioning: 3 […]

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Wednesday 05/07/2014

Warm-up: 3 Rounds of Each in 12:00 “Rower Drill” – do 10 reps each – arms-only/arms+hips/arms+hips+½ knee/full pull 2×10 Single-Arm KB or DB Strict Press – you should feel the KB in the full rack position for each rep…Range. of. Motion. 20 MedBall Cleans + Ball Slam “Clean it then slam it” 10 Pullups – […]

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