Friday, October 31, 2014

Extra work:

E2MOM16mins (8sets):

Power Clean + Hang Squat Clean + Jerk

65%, 70%, 75%, 80%, 85% x 4sets 

* Work for form in all 3 lifts *

Tuesday, October 28th, 2014

Extra Work:

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

October 27, 2014

Extra Work:

3min Max Meter Row

2min Max Ring Dips

1min STO (155/105)

2min Max Ring Dips

3min Max Meter Row

Friday, October 24, 2014

In Class --

1)Must take Thrusters from floor.

2/3) Must wear a weightvest for parts 2 & 3.

Extra work:

EMOM20 - 
Odd - Hang Snatch
Even - Snatch
(Begin at roughly 80-85%, make your first ten minutes worth of lifts, then begin walking up.)

Thursday, October 23, 2014

Extra work:

4 rounds of:
15 CtB
Ski 400M
Rest 2mins
Max effort

Wednesday, October 22, 2014

Extra Work:

Four rounds for time of:
12 Toes to Bar
12 Strict Handstand Push-Ups (2 sets max, adjust height accordingly)
6 Overhead Squats (65% 1RM, Mandatory Squat Snatch)

Tuesday, October 21, 2014

Extra Work:

For time:
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)