Wednesday, 1-28-15
Today… 8 and 9 am classes, regular pm classes.
Strength:
Snatch grip Push Press
8×3
Snatch 8×3
Build to a max 3 rep effort
7 Min AMRAP
10 Wall Balls 20/14
30 D/U’s
Today… 8 and 9 am classes, regular pm classes.
Strength:
Snatch grip Push Press
8×3
Snatch 8×3
Build to a max 3 rep effort
7 Min AMRAP
10 Wall Balls 20/14
30 D/U’s
5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…
Strength: 6X3 OHS Work up to a heavy triple. 3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%, quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% 4@87.5% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65