Monthly Archives: October 2013

Friday

Posted on October 31, 2013 by admin

Conditioning AMRAP 10 2 STO (175/125) 300m row 6 c2b pull up Rest 5 AMRAP 10 4 hang power clean (175/125) 40 dubz 2-3 muscle ups Rest 5 AMRAP 10 6 deadlifts (175/125) 300m run 9 Burpee

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Thursday

Posted on October 30, 2013 by admin

heavy athletics A. Snatch; 80/2, 85/1 x 3 B. Snatch pull; 95/3, 100/2 x 2 C. Back Squat; 75/3, 80/2, 85/1 x 2 conditioning EMOM 12 7 Push Press (115,75) 7 box jump (30/24)

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Wednesday

Posted on October 30, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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Tuesday

Posted on October 28, 2013 by admin

heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. Front Squat; 70/5, 75/3, 80/2, 85/1 conditioning 3 Rounds of Row 500M 6 Squat Clean (155,105) 12 TTB 30 Double Unders 3’ rest b/t rounds

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Monday

Posted on October 28, 2013 by admin

Heavy athletics A. C&J; 80/2+1, 85/1+1 x 4 B. Clean Pull; 90/3, 95/3 x 2 C1. Pendlay Row; 5 sets x 3 reps, rest 60 sec. C2. Box Squat; 3-3-3-3-3, rest 45 sec Core D. Core Not for time 3 … Continue reading →

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Posted on October 25, 2013 by admin

heavy athletics A. Front Squat; 70/5, 75/3, 80/2, 85/1 + Mixed modal map session @ 80% fill in the holes of movements that are low or you have missed the past training week.

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Friday

Posted on October 24, 2013 by admin

heavy athletics A. Bench press; 5-5-3-3 conditioning 7 rounds 5 TnG Power Snatch (AFAP) 6 Burpee (AFAP 7 C2B Pull Up Walking Rest 6 min b/t

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Thursday

Posted on October 23, 2013 by admin

heavy athletics A. C&J; 75/2+3, 80/2+2 x 3 B. Clean Pull; 85/4, 90/3 x 2 C. Back Squat; 75/3, 80/2, 85/1 x 2 conditioning D. EMOM x 20 Even minute – 10 Russian KB swing Odd minute – 8-10 Box … Continue reading →

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Recovery & Restoration Day

Posted on October 22, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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Tuesday 10212013

Posted on October 21, 2013 by admin

heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. 1 ¼ Front Squat x 2 OTM x 5, rest 90 sec. conditioning 3 rds AMRAP/rest 3’ b/t rounds 10 Power clean (@80-85% 1RM PC) 15 … Continue reading →

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