02.03.2014

WARM-UP: AMRAP in 3:00 5 Bent over Rows 5 Cleans 5 Press 5 Backsquats STRENGTH: Backsquat: Hit a set every 1:30 1×5 @ 60% 1×5 @ 70% 1×3 @ 80% 1×2-3 @ 90% 2×3 @ 80% 1×10 @ 40% WOD: OTM for 16:00 Clean & Jerk (work up to as heavy as possible) WOD: OTM […]

1.20.2014

[slideshow] THIS IS MAX WEEK (we will be finding new 1RM’s) SO MOBILIZE, EAT RIGHT, AND SLEEP ENOUGH!! GET HERE EARLY!!! WARM-UP: BACK SQUAT–Hit a set every 1:30: 10 @ 30% 8 @ 40% 6 @ 50% 4 @ 60% 2 @ 70% STRENGTH: 15:00 to find a 1RM BACK SQUAT Back off set: 10 […]

11.11.2013 [monday]

WARM-UP: 3 ROUNDS: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: Hang Snatch 2-2-1-1, rest 2:00 *no missed lifts* PUSH & PULL: a.) Backsquat @ 30X1(pace); 4 x 3-5, rest 1:30 b.) W.C.U @ 31X1(pace); 4 x 3-5, rest 1:30 Pendlay Row @ 22X1(pace); 3 x 4-6, rest as needed