7/30/2014

Strength
1. Press
10m EMOM
2 Strict Press working up to heavy Double

2. Power Clean
20m to Establish 1RM

Conditioning
7 Rounds
Every 2 minutes:
5 Power Cleans @ 70%
30 Double Unders
7 Strict Pull Ups

Extra
Back Squat
7×5 Across

7/29/2014

Strength
Snatch
EMOM 15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

Conditioning
Complete for time, completing 5 burpees each minute starting at minute 1 (not minute 0)
20 Thrusters (95/65)
20 Hang Power Clean
20 Push Press
20 Overhead Squats
20 Front Squat
15m Cap

After reviewing the Snatch, think through how you want to progress through this Snatch wave. Make sure you have the weights you need near your bar before starting. Use this time to work on your Snatch technique – if you have issues with the squat, do Power Snatches; otherwise, work on your speed under the bar.

7/28/2014

Conditioning
“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull Ups

Strength
Back Squat
5×7 Across

Extra
Bench Press
Establish 2RM

Today we’ll do conditioning first, followed by Back Squats. We have run “Helen” a few times – most recently on 5/23 and last year on 12/29, so use those times as a reference and go for a PR.

7/25/2014

Strength
Front Squat
10×3 Across

Conditioning
3 Rounds
500m Row
12 Burpees
21 Box Jumps (24/20)
Time Cap: 14 minutes

Extra
1 minute of Power Snatch (135/95)
1 minute rest
1 minute of Muscle ups/C2B/Pull Ups
1 minute rest
1 minute of Power Clean and Jerks (155/105)
1 minute rest
1 minute of Muscle ups/C2B/Pull Ups
1 minute rest
1 minute of Deadlifts (225/155)
1 minute rest
1 minute of Muscle ups/C2B/Pull Ups

For today’s Front Squats, aim for about 75-80% of your 1RM for all 10 sets. It may be smart to start at around 75% and move up to 80% after the first 5 sets if possible. There is a 14 minute time cap for the conditioning.

7/23/2014

Strength
Power Cleans
EMOM x 7
3 Touch-and-go Power Cleans, Start at 75% 1RM and add weight each round if possible

Conditioning
4 Rounds
130m Run
30m Farmers Carry
5 Power Cleans (135/95)
5 Push Press (135/95)

Extra
Front Squats
7×5 Across

Power Cleans should be light enough that you can complete all 3 reps touch-and-go inside of 30 seconds, this means you keep your hands on the bar the whole time. After warming up, start at around 70-75% of your 1RM and add weight if you can. Try to predict what weights you’ll need and have them nearby so you’re not wasting time walking to the weight stack.

7/22/2014

Strength
Barbell Rows
4×10 @ AHAP

Conditioning
3 Rounds
10 Chest to Bar Pull Ups
10 Front Squats (165/115)
10 Burpees

Extra
50 Strict Pull Ups, 3 HSPU each time you come off bar

7/21/2014

Info
Don’t forget to sign up to see Krista next Monday evening for chiropractic adjustments and ART. There are 30 minute slots from 4-7pm, sign up sheet is in the front room.

Strength
Front Squat
5×7 Across

Conditioning
21-15-9
Deadlift (225/135)
400m Run

Extra Work
Hang Snatch below knee
Work up to 1RM

7/19/2014

Conditioning
Wear running shoes

7/18/2014

Schedule Update
There is no 6:30pm workout this evening

Strength
Press
5×5 Climbing

Conditioning
21-15-9
Squat Snatch (95/65)
Pull Ups (Chest to Bar/Regular)

Extra Work
Back Squat
10×3 Across

For today’s Presses, start at a weight you know you can hit fairly easily for 5 reps. Add weight each set until you’ve completed 5 sets of 5 reps. Aim for the last two sets to be pretty difficult.

7/16/2014

Strength
Deadlift
Establish 1RM

Conditioning
EMOM 15
1: 6 Deadlifts @ 60% 1RM
2: 30s Plank
3: 5-10 TTB

Extra Work
Back Squat
7×5 Across