8/22/14: Friday

It was bound to happen!!

Strength: Find a 3RM Push Jerk

WOD: 15 Minute EMOM

Minute 1: 3 Power Clean and Jerks at 75% of 1RM

Minute 2: 15 – V Sits

Minute 3: ME Triple Unders

Score is Total Number of Triple Unders

8/21/14: Thursday: OLY Club at 6:30pm

Strength: 20 Rep Back Squat Cycle: Week 4/Day 2

1X20 @ ((1RM*85%)*90%)-25LBS
or
1X20 @ (5RM*90%)-25LBS
or
1×20 @ 5lbs more than last Tuesday.

Accessory Work: 4×8 Kang Squats – AHAP

WOD: 12 Minute AMRAP

3 – Wall Walks
6 – Box Jump Complex (3 Air Squats + 1 Box Jump)
9 – Slam Balls (30/20)

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8/20/14: Wednesday: Fundamentals Class Tonight at 6:30pm

Personally I dislike the form on this lift, but its really heavy and he could eat me….so. Enjoy. For those of you that don’t understand what kg means…..its 396lbs.

Strength: Strict Press

1×5@75%, 1×3@85%, 1xME @95%, 5×10@50%

WOD: For Time

21-S20H (135/95)
21 – CHIN UPS (STRICT)
3 – ROPE CLIMBS

15 – S20H
15 – CHIN UPS
3 – ROPE CLIMBS

9 – S20H
9 – CHIN UPS
3 – ROPE CLIMBS

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8/19/14: Tuesday: OLY Club at 6:30pm. Nutrition lecture at 7:30pm tonight ! No 7:30pm class

Tight Shoulders? Maybe you have tight Lats…

Strength: Snatch

1×3@60%, 1×3@65%, 1×2@70%, 1×2@75%, 1×2@80%, 1x2RM

WOD: 8 Minute Climbing Ladder

5 – Snatch Grip Deadlifts @ 100% of 1RM Snatch
10 – Lateral Bar Burpees

Add 5 Deadlifts each Rd.

8/18/14: Monday: Fundamentals Class at 6:30pm: Don’t forget…Nutrition Lecture is this Tuesday at 7:30pm

Strength: 20 Rep Back Squat Cycle: Week 4/Day 1

1X20 @ ((1RM*85%)*90%)-30LBS
or
1X20 @ (5RM*90%)-30LBS
or
1×20 @ 5lbs more than last Thursday.

WOD: 12 Minute AMRAP

100m Run
10 – Ring Push Ups
8 – KBS (2 Pood/1.5 Pood)

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8/16/14: Saturday

Normal Saturday:

OLY Club at 9am

Strongman Club at 9am

Class WOD at 10am

8/15/14: Friday

Mainly because he is giving Lifting advice in Jean Shorts. Instant credibility boost.

Strength: Power Snatch

2×1@70%, 2×1@75%, 2×1@80%, 2×1@85%

WOD: 12 Minute AMRAP

20 – ABMSU
10 – Overhead Lunges (95/65)
5 – OHS (95/65)

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8/14/14: Thursday: OLY Club at 6:30pm

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Strength: 20 Rep Back Squat Cycle: Week 3/Day 2

1X20 @ ((1RM*85%)*90%)-35LBS
or
1X20 @ (5RM*90%)-35LBS
or
1×20 @ 5lbs more than Monday.

WOD: For Time

4 Rounds

400m – Run
25 – Air Squats
20 – Superman’s

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8/13/14: Wednesday: Fundamentals Class at 6:30pm

Strength: Strict Press
1×3@70%, 1×3@80%, 1xME@90%, 5×10@50%

WOD: 18 Minute AMRAP

40 – DU’s
14 – Burpees
14 – C2B
4 – Rope Climbs

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8/12/14: Tuesday: OLY Club at 6:30pm

 

 

Strength: Clean and Jerk

1×3+1@60%, 1×3+1@65%, 1×2+1@70%, 1×2+1@75%, 3×2+1@80%

 

 

 

WOD: “Transformers”

10 Rounds for Time

2 – Squat Cleans (225/155)

3 – Muscle Ups

4 – HSPU

 

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