Monday, 10-10-16
Strength:
Every 30 sec for 8 min:
1 Hang Squat Snatch @ 70-80%
Front Squats:
3X5 @ 70-75%
Every 3 min for 15 min (5sets)
50 D/Us
12 Thrusters 115/85 95/65
9 Burpees over the bar
Rest until next interval
Strength:
Every 30 sec for 8 min:
1 Hang Squat Snatch @ 70-80%
Front Squats:
3X5 @ 70-75%
Every 3 min for 15 min (5sets)
50 D/Us
12 Thrusters 115/85 95/65
9 Burpees over the bar
Rest until next interval
Strength/Skill – Push Press, Push Jerk, Split Jerk DO NOT MAX OUT. Don’t go heavier than 80% Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up
With a 15 minute clock, for total reps 5 minutes of thrusters 115/80 4 minutes of double unders (Sub single unders) 3 minutes of bar facing burpees 2 minutes of Bar Muscle Ups (Sub C2B/Pull-ups/Ring Rows) 1 minute of thrusters 115/80 Score is total reps Rest 2 minutes Then Touch and Go Squat Clean Party…
Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…
We will be starting burpees for lateness again!!! We had great results with the Paleo Challenge this month. Our 2 top winners are Dawn Dematteo & Paul Morin!!! Strength/Skill – Atlas Stones 10-9-8-7-6-5-4-3-2-1 Front Squat – 135/93 Handstand Push-ups
Strength: Deadlifts: 6X3 between 70 and 80% 8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20
Congrats to Bobby S. & Suze S. on winning the Paleo Challange!!! Strength/Skill – Box Squats 2×5 (80%) 2×3 (85%) 2X1 (95%) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand…