4/23/2014

Strength
Snatch
2×2 @ 75%
2×1 @ 80%
2×1 @ 90%

Conditioning
“Isabel”
30 Power Snatches (135/95)

4/22/2014

Conditioning
With a partner:
10 Rounds Each
100m Run
10 Burpees
100m Run
15 KB Swings (53/35)
Rest while partner works

This workout should be 20 rounds total – 10 rounds for you, and 10 rounds for your partner. Try to match up with someone who’s about as fast as you so you’re at a roughly 1:1 rest:work ratio. KB Swings should be overhead for advanced/competitors, otherwise eye level is fine.

4/21/2014

Strength
1a. Back Squat
Find 3RM

1b. Strict Dips
4x max reps
If over 10 add weight

Conditioning
3 Rounds
30s max reps TTB/Sit Ups
30s Rest
30s max reps Push Ups
30s Rest
30s max reps Double Unders
30s Rest

4/18/2014

Strength
Split Jerk
3×2 @ 75%
3×1 @ 80%

Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

There is a 10m time cap for today’s conditioning. Scale the Thruster weight as needed, and use bands/rings for the Pull Ups.

4/16/2014

Strength
Snatch
6×2 @ 75%

Conditioning
“Diane”
21-15-9
Deadlifts (225/135)
Handstand Push Ups
10m Time Cap

Scale the weight on the Deadlifts as needed. If your form breaks down, lighten the load and save your back. Scale HSPU to Push Ups off a box, or Push Ups on the ground. As long as you scale this workout appropriately, you will finish under the 10 minute cap.

4/15/2014

Strength
Hang Power Clean
Work up to 3RM for the day

Conditioning
25-20-15-10-5
Row (Calories)
Burpees
12m Time Cap

4/14/2014

Strength
1a. Back Squat
Find 5RM

1b. Strict Dips
4x max reps
If over 10 add weight

Conditioning
30-20-10
Wall Balls (20/14)
Sit Ups

4/12/2014

Conditioning
“Bulger”
10 Rounds
130m Run
7 Chest to Bar Pull Ups
7 Front Squat (135/95)
7 Handstand Push Ups

Today we’ll take on the Hero workout “Bulger.” Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Complete this workout either on your own or with a partner. The time cap is 30 minutes – scale accordingly.

4/11/2014

Strength
Split Jerk
20m Split Jerk practice

Conditioning
“Grace”
30 Clean and Jerks (135/95)

After warming up, we’ll spend the first part of the class working on the Split Jerk. We’ll take the bars out of the squat racks, and the goal is to work up to a weight you can hit for an easy double with no misses along the way. If you go too heavy and miss a lift, lighten the load. We’ll be Split Jerking for the next few weeks, so you’ll have opportunities to go heavy. Stay light and work on technique today.

We’ll then hit the benchmark workout “Grace.” We’ll spend 5-8 minutes warming up the Clean, but that weight should be light and it shouldn’t require a lot of warm up.

4/9/2014

Strength
Hang Snatch + Snatch
6×1 @ 75%

Conditioning
100 Double Unders
then
5 Rounds
5 Strict Pull Ups
7 Deadlifts (185/135)
then
50 KB Swings (53/35)

Choose a weight for the Snatches where you won’t miss, but it’ll be challenging. The goal here is to work technique and get lots of made lifts. If you miss more than 2 in a row, lower the weight.

Scale Double Unders to 200 Singles. Use the thinnest band possible for Strict Pull Ups if needed. Anyone who has or is planning on competing should do KB Swings overhead.