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Meta
Category Archives: Training
Tuesday
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 Front Squat (155/105) C2B ladder 3-3-6-6-9-9… AMRAP in 2’ Rest 2’ AMRAP in 3’ Rest 2’ AMRAP in 4’
Monday
heavy athletics A. Snatch ladder EMOM x 8; add (10/5) pounds every minute, start at a weight that will have your 8th lift be your goal lift. rest 3’ B. C&J ladder EMOM x 8; add (10/5) pounds every minute, … Continue reading
Thursday
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)
Tuesday
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
Posted in Featured, Heavy Athletics, Training
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Friday
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
Thursday
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
Recovery & Restoration Day
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
Tuesday 10212013
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
Let’s start the week off right
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
“Lift Up Luke”
“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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