Wednesday, 10-31-12
Strength/Skill – KB Swing efficiency
4 rounds for total time of:
30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 2 minutes.
Strength/Skill – KB Swing efficiency
4 rounds for total time of:
30 KBS 24/16kg
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 2 minutes.
Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back…
Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)
No Classes Saturday. We will be doing the Stan Wong 5K in E. Moriches. 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh….
Strength: E2MOM for 20 min 5 Back Squats *start @ 60% and build 12 min AMRAP 6 Bar Muscle Ups ( 8 Pull Ups + 12 Dips) 10 OHS 115/85 14 Wall Balls 20/14
Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM. Strength: 5X5 Box Squats 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round
15 min to work up to a 2 RM Back Squat reps could look like – 5 @50% 2×3 @ 60% 2 @ 70% 2 @ 80%… ..and continue up to your 2 RM 5 RFT 5 Hang Power Cleans 185/125 10/6 AAB Cal (15/12 Cal Row) 15/12 Push Up *23min Cap* Weekly side work…