Tuesday, 12-27-16
No 5 am classes this week!
Strength:
Box squats 8X3 increasing weight
21-15-9 reps of:
Chest-to-bar pull-ups
Handstand Push-ups
Ring Dips
Floor Press 135/95
No 5 am classes this week!
Strength:
Box squats 8X3 increasing weight
21-15-9 reps of:
Chest-to-bar pull-ups
Handstand Push-ups
Ring Dips
Floor Press 135/95
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
Strength/Skill -Push Press (from the back): 2-2-2-2-2 21-15-9 Reps for time: Push Press (115/83) Pull-ups The benefits of the behind-the-back push press stem from the simplicity of the movement, when compared to its front racked counterpart. When the bar is racked in the front the room for error is greater than when the bar is…
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%
“It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the…
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance 10:00-20:00: Hang Squat Snatch *Build to a heavy single* 8 min AMRAP 10 Power Snatch 75/55 10 T2B 30 Mtn. Climbers