3,3,3+

Monday, June 9, 2014 Back Squat: 70%x3, 80%x3, 90%x3+ Press: 70%x3, 80%x3, 90%x3+ 21-15-9 Push Press(115,80)(95,65)(55,35) Jumping Squats This week our strength training percentages and reps have changed.  Today you will do 3 reps across with a...

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Grab your Partner

Saturday, June 7, 2014 In teams of 2 complete: (30 minute cap) 1 mile run (switch every 400m) 100 Box Jump Overs(24,20) 100 Thrusters(95,65)(75,45)(55,25) 100 Toes to bar(abmat) 100 Thrusters 100 Box Jump Overs 2000 Meter row(switch every 500 m)...

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The Weeks End

Friday, June 6, 2014 Deadlift: 65%x5, 75%x5, 85%x5+ Bench Press: 65%x5, 75%x5, 85%x5+ *All weights are based off of your working weight -90% of 1 rep max Then, For time: Run 400 Meters 50 Kettlebell Swings (53,35)(44,26)(26,18) It is once again...

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Tabata This

Thursday, June 5, 2014 “Tabata This” Perform Tabata intervals with each of the five movements.  There is a one minute rest/transition between movements. Squat Row Pull-up Sit-up Push-up The Tabata interval is 20 seconds of work...

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Improvement

Wednesday, June 4, 2014 Strength: 3 Position clean + 1 jerk, 20 minutes to find a max for the day clean from the floor above the knee high hang Then perform 1 jerk Skill: Push-ups, dips, hand stand push-ups On Wednesday’s we will be working...

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Go Down the Ladder

Tuesday, June 3, 2014 For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch(95,65)(75,45)(55,35) *Run 200 meters after each set of snatches. Welcome to another Tuesday!  Today we will work in a descending rep fashion.  In between each set you will run 200...

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New Beginnings

Monday, June 2, 2014 Back Squat: (90%1 rep max) 65%x5, 75%x5, 85%x5+ Press: (90% 1 rep max) 65%x5, 75%x5, 85%x5+ Then, 7 Minute AMRAP 5 Squat cleans(155,105)(115,85)(65,35) 5 Over the bar burpees We begin our next strength cycle today.  Monday...

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