Monthly Archives: October 2013

Let’s start the week off right

Posted on October 20, 2013 by admin

Heavy athletics A. Snatch; 80/2 x 6 Gymnastics Skill B. Muscle up ladder; OTM x 15 Minute 1 complete 1 muscle up Minute 2 complete 2 muscle ups Minute 3 complete 3 muscle ups Once you fail restart the ladder … Continue reading →

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“Lift Up Luke”

Posted on October 18, 2013 by admin

“Luke” AMRAP 5 4 Power Clean (155/105) 24 Dubz 10 Pull up Heavy athletics B. Back Squat; 65/8 x 4

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Finally Friday

Posted on October 17, 2013 by admin

heavy athletics A. Bench press; 5-5-5-5   conditioning AMRAP 8 5 HSPU(@80%) 10 R-KB Swing 15 Back Extension 15 Dubz Rest 4’ AMRAP 8 (@80%) 7 Ring Dips 8 Wall Ball (Heavier than normal if you got one) 200m run … Continue reading →

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One more test lift

Posted on October 16, 2013 by admin

heavy athletics A. Snatch; work to a heavy single in 20 min. let speed and mechanics dictate how heavy to push. B. Snatch pull; 100%/2 x 3 C. Front squat; 65/8 x 4 Conditioning AMRAP 6 6 OHS 9 Burpee … Continue reading →

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Another step forward

Posted on October 15, 2013 by admin

heavy athletics A. Back sqaut; work up to a 1rm B. Push press; 3-3-3-3 C. Conditioning AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder can you go) Thruster (135/95) c2b pull up rest 4′ AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder … Continue reading →

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Here we go…

Posted on October 13, 2013 by admin

Heavy athletics A. C&J; B. Clean pull C1. Muscle snatch; 5 x 5, rest 20 sec. C2. Good mornings; 5 x 5, rest 75 sec D. For quality/not for time 12 GHD sit ups 10 toes to bar 10 Glute … Continue reading →

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