Tuesday 20141118

Strength

Overhead Squat

  • 3-3-2-1-1-1

Snatch Grip Deadlift

  • 3-3-2-1-1-1

3 x 5 Heavy Good Mornings

Capacity

For time:

Run 800m
50 Box Jumps @ 24″
50 KB Swing @ 2 Pood
50 OH Walk Lunge @ 45 lb
Run 800m

*Competitor: As prescribed 
*Established: 30 reps on all/1.5 pood/35 lb.  
*Recruit: 25 reps on all/20″ box step ups/1 pood/25 lb. 

Post results to comments.

Saturday 20141115

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

  • 10 x 3 reps Deadlift @ 75% of 1RM [SPEED FOCUS]*

*Don't explode on these reps, just as fast as PERFECT form will allow.

Then... 

7 x 2 power clean working up each set, with speed focus 

Then...

6 x 5 muscle-up. Rest only as needed  

Substitutions:

Muscle-up: 3 pullups +3 dips (progressions as needed) 

FOUNDATION

3 rounds of…

5 kettlebell swings @ 2 pood
10 burpees
15 push press @ 75 lb

*Competitor: As prescribed 
*Established: 1.5 pood 
*Recruit: 1 pood/45 lb

Friday 20141114

STRENGTH 

Squat 4-4-4-4 

Rest 4 min. 

Squat 4+ (take your heaviest set of 4 and do as many reps as possible), recruits skip this! 

Romanian Deadlift 3 x 10 reps 

3 x 20 v-ups (slow and controlled)  

BURNER 

4 Rounds of… 

  • 250m Row/Run
  • 25 Thruster 95lb
  • 25 Burpees
  • Rest 1 minute 

*Competitor: As prescribed 
*Established: 75 lb thruster 
*Recruit: Recruits skip 4+/Sit-ups if you can't V-up/45 lb thruster

Wednesday 20141112

WORK CAPACITY

4 rounds of…

5X Hang Power Cleans @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Hang Snatches @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Front Squats @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

*scale as needed; i.e. light weight, pvc, or bar only if uncomfortable with weights listed. But don't make excuses.