Friday, 072117

Asmed

#

Weightlifting

A. SqT Clean Thruster; every :60 x 10; starting at 155/108 or 70%. Which ever is more etc ; ascending (each round or across; athletes choice for the day)

#

Conditioning:

21-15-9-6-3

Db thrusters 50/35

Burpees 

*modify accordingly 

#

Post Class: 

Running:

1. Warm up: 

600 easy 

Drills: high knees. Heel to butt. Skipping. Build ups. Do 3 of each. Walk back to the start. 

2. 100-200-300-200-100 fast. Push the pace as long as your form doesn’t fall apart. Recovery is an easy jog back of the distance covered for the rep. Complete this for 2 rounds. After the first round take an easy 400.

3. Cool Down: 600-800 easy 

#

becomplete:

1. OH Barbell walk : 30-40′ x 5-7 sets (Stability)

2. Db row (double – bent over seated) 12-15 reps x 4 sets 

3. 2 rds NFT of, 35 ghd sit-ups , 45 light weight abmat situps, 55 t2b. Rest 1-2 min between rounds 

4. Crossover symmetry protocol (athlete specific) 

0 Read More

Thursday, 072017

It’s Team Thursday!!

#

Fitness / Performance:

A. Hang Clean + Push Jerk + Split Jerk to max in 14 minutes 

Rest 2 min

B. AMRAP 18

25 strict hspu 

50 cal bike 

40 box jump overs 30/24 

40 abmat sit-ups (both go down and come up together. 40 each passing wb back and forth)

100m shuttle buddy run (each) / sub sangbag for modification 

0 Read More

Wed, 071917

Coach Bob facing off with the members of the 4:30p class 💪🏻

#
Weightlifting +

A. Power snatch + 2 ohs; starting at 75% if your power snatch. Ascending in 7 sets to no higher than 85%

#
Conditioning: 

400m row

5 db manmakers 50/35 

15 t2b

10 db power cleans 

15 wall balls

Rest 4 min x 4 

#

Post Class

becomplete:

1. bw ring row – semi supanated – 8×10 reps x 3 sets (1-2 second pause up top)

2. Standing band single arm rows 12-15 reps x 3 sets each side 

3. Change plate – inclined bench. I’s, Y’s, T’s. 8-10’reps x 2-3 sets each side

4. Crossover symmetry + 40-50 pvc dislocates 

0 Read More

Tuesday, 071818

Janelle 🙌🏻

#

Weightlifting:

a. Split Jerk; 2×3 heavy, 2×2 heavy, 3-5 singles in allotted time 

 #

Conditioning

AMRAP 10 

15/12 cal bike 

15 c2b pullups

35 double unders 

*modify accordingly 

#

Post Class:

be complete:

1. Sled Push (lighter focus with speed) 50’ x 8; rest 3/1

2. Overhead Tricep Plate Extensions 10-12 reps x 5 sets HEAVY

3. 3 rds , 20 banded rear cap squeezes, 60’ waiters carry each arm, 15 pvc dislocates, 3 TGU each arm 

4. Crossover Symmetry 

0 Read More