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Thursday 11/07/13

Work: 1) Squat Cleans 5×5 Technique work. Spend time at 60% or less and drill baby, drill. 2) 1500m Row 3) Floor Press 5×5 Technique work. Spend time at 60% or less and drill b 4) Dips 4x 6-10 Spend time on different methods – matador, ring dips, Jump to support, etc.   Cool Down: […]

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Wednesday 11/06/13

Work: 1a – Kipping Muscle-ups. Attain 20 in the fewest amount reps as possible 1b – 4 sets of 6-12 of Ring Row, Static Hold, and 6-12 MU progression. 2 – KB Snatch. Attain 100 reps in fewest sets as possible 3 – Air Squats. Attain 200 reps in fewest sets as possible. 4 – […]

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Tuesday 11/05/13

Work: Split Jerk – 1 rep max *Use the skills you’ve practiced over the last 4 weeks to establish your best split jerk. Remember – FORM is king – Take a lower weight with perfect form over a sloppy, unsafe rep. WOD: 10 rounds for time: 10x OHS (Rx 55/35#) 10x Burpees 18 min Time […]

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Monday 11/04/13

Skill: Back Squat 3×5 *Practice taking the Bar off the ground and putting it on your back rack. WOD will include this manuever Floor Press 3×5 *Rigid, neutral spine. Strong Shoulder position WOD: 10,9,8,7,6,5,4,3,2,1 of: Back Squat + Dips Cool Down: GHD 2x 6-12 reps   Tweet

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