Blog

10/08/16

12 minutes to work up to heavy 5RM Deadlift
+

///ADV
Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups/ABMAT Situps with Wall Ball
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups/ABMAT Situps with Wall Ball
8 deadlifts
*DL Should be heavy. Masters weights were 156kg/111kg

///BEG
For time:
8 deadlifts
40 ABMAT sit-ups
160 single-unders
20 ring row
80 wall-ball squats
20 ring row
160 single-unders
40 ABMAT sit-ups
8 deadlifts

Details

09/08/16

Shoulder/Scap/Pec mob
+
15 min HSPU technique refinement
+
///ADV
4RFT
5 Ring Muscle Up (OR 5 C2B Pullup + 5 Ring Dip)
10 OHS @ 50kg/35kg
15 Box Jump @ 30″/24″

///BEG
5 Rounds for QUALITY
10 Tough KB Bent-Over Row (Each Arm)
10 Tough Push up
10 Tempo Wall Squat (5 sec up/down)
10 Box Jump/Step Up

Details

08/08/16

Squat Clean; 1 EMOM x 9 – build up weight
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Front Squat (with Squat Clean EMOM finishing weight) – Max reps in 1 min
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In 3 min;
10 Push Press AFAP
Row 500m
1:30 rest
x3 [13:30 work total]
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rest 3 min
+
In 3 min;
10 TnG Power Clean AFAP
30/20 Bike Cals HARD
1:30 rest
x3 [13:30 work total]

Details

05/08/16

Mobility Focus
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///ADV
5-4-3-2-1
Rope Climb
Squat Clean @ 85% 1rm

///BEG
25-20-15-10-5
Ring Row
Goblet Squat

+
Row 500m

Details

04/08/16

~45 min partner rodgering~
7 min AMRAP;
10/8 cal row
5 burpees over rower
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
16 kb swing
8 box jump
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
15/12 cal/bike/ski
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
2 length gym bear crawl
*P1 work/P2 rest
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rest 2 min
+
7 min AMRAP;
15/12 medball clean
P1 work/P2 FLR

Details

03/08/16

A1. Front Squat; 10-8-6-4-2
A2. Weighted Chin Ups; 10-8-6-4-2
+

///ADV
21-15-9
Strict T2B
Pistol
Jumping Air Squat (x2)

///BEG
21-15-9
Leg Lowering Abs
Reverse Lunge
Air Squat

Details

02/08/16

A. Strict Press. Push Press; 5.5; x5
+
15 Min;
10 BJ @ 24″/20″
10 Push Press @ 60/40kg
30/20 cal Row/Ride/Ski

Details