Tuesday 20140902

Strength/Capacity

Every minute on the minute for 7 minutes

3 Power Cleans @ 70% of 1RM clean
3 Hand stand push-ups

Rest 5-10 minutes

Every minute on the minute for 12 minutes

3 Squat Clean Thrusters @ 135

Rest 3 minutes

3×5 max broad jump distance

Rest 5 minutes

3 Rounds

5 Push-ups
10 Pistols (alternating)
15 Sit-ups
20 Wall touches (jump to 12″ above max reach)

*Competitor: As prescribed 
*Established: Elevated HSPU on box/115
*Recruit: Elevated HSPU on box/95/pistol progressions 

Post results to comments.

Monday 20140901

Strength

Dynamic Effort Box Squats 8 x 2 reps @ 50% of 1 RM Squat (20″ box)

Stiff Leg Deadlift, 3 x 8-10 reps

3 x 10 box jumps 20-24″ box, for quality and speed; a.k.a best form possible while moving quickly, rest 60 sec. between sets.

Foundation

3 rounds

50 Double Unders or 25 Tuck Jumps
25 Wall Ball Shots (2 for 1 wall ball shots) [DEMO]

*Competitor: Double Unders 
*Established: Tuck Jumps 
*Recruit: Tuck Jumps and regular Wall Balls 

Post results and times to comments.

Saturday 20140830

Strength

Strict Press

4-4-3-2-1-1

Close Grip Bench Press, 3 x 8-10 reps

3 x 5 Clapping push-ups (if you can’t clap, explosive hand release push-ups)

1 x 3 minutes of Bench press 20% of your 1 RM bench press

**Bench slow and controlled for 3 straight minutes; average pace should be about 15 reps per minute. 

2 x 60 seconds of max sit-ups

**As many sit-ups as possible in 60 seconds each time, rest 2 minutes between sets. 

Conditioning

Rest

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Post results to comments.

Friday 20140829

Strength

3-Position Clean (floor, below knee, above knee)

4 sets of...

• 1 Rep @ 60%
• 1 Rep @ 65%
• 1 Rep @70%

Clean Pull 

3 set of 2 reps @ 90%
3 sets of 2 reps @ 95%

Front Squat 

3 sets of 5 reps @ 70%

Backbone

Pick one…

• 8x500m row w/ 90 sec. rests
• 5x400m sprints w/ 90 sec. rests
• 6x200m sprints w/ 30 sec. rests
• 8×20 burpees w/ 60 sec rests

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Post results to comments.

Wednseday 20140827

Strength

Dynamic Effort

Bench Press 9 x 3 reps @ 40% 1RM

Louie Simmons says…

“[Dynamic Effort Method] On speed day, use sub-maximal weights with maximal speed. This method is used to increase the rate of force development and explosive strength, not to build absolute strength.”

EXPLOSIVE! FAST! DO IT! 

Capacity

10 Rounds

*New round starts every 3 minutes*

3 Ground to overhead any way @ 135
4 Front Squat @ 135
5 Back Squat @ 135
6 Lunges (3 ea. leg) @ 135
1 Max Distance Broad Jump

If you cannot fit all the work within the 3 minutes of each round, the workout is over.

*Competitor: As prescribed 
*Established: 115
*Recruit: 95

Post loads and rounds completed to comments. Did you get all 10? You can do it!