Tuesday 20150505

Today's Workout

4 Rounds for time:

1 Deadlift @ 405
2 Cleans @ 225
3 Handstand push-ups
4 Strict Pull-ups
50 Double Unders
4 Strict Pull-ups
3 Handstand push-ups
2 Cleans @ 225
1 Deadlift @ 405

Rest 2 minutes b/w rounds 

*Scale weight as needed (90% effort on DL and 80% effort on Clean) 

 

Monday 20150504

Today's Workout 

For time:

Five rounds (i.e 21, then 50, then 21...till each rep scheme is completed)

Pull-ups (strict) 21-18-15-12-9

Squats 50-40-30-20-10

Knees to elbows 21-18-15-12-9 

*Scale as needed 

Saturday 20150502

TODAY'S WORKOUT 

FRONT SQUAT + LUNGE

7 sets of 10 reps (pick challenging weight) +  4 front rack walking lunge

After 10th rep complete 4 steps of lunges with barbell in the front rack 

Then:

5 sets of 10 reps of...

Barbell Roll Outs [VIDEO] + 10 toes to bar 

After 10 roll-outs immediately do 10 toes to bar. 

Next:

VO2 for You... 

Run 1.5 as fast as possible, compare to standards here. 

Lastly, MENTAL TOUGHNESS WORK: 

Hold the front leaning rest as long as possible. 

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

Friday 20150501

STRENGTH

Complete the following sequence 5 total times…

1 pull-up + 1 bent barbell row
2 pull-ups + 2 bent barbell row
3 pull-ups + 3 bent barbell row
4 pull-ups + 4 bent barbell row
5 pull-ups + 5 bent barbell row

*Go through the sequence 1/1, 2/2, etc to 5/5, then rest and repeat 4 more times. Pick challenging weight. Rest as needed. 

METCON

AMRAP in 20 min of…

50 wall balls @ 20 lb.
40 KBS @ 2 pood
10 burpees
AMRAP push-ups

*Competitor: As prescribed 
*Established: 1.5 pood
*Recruit: 1 pood/progressions as needed 

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