Strength
A. Dead Lift
5 reps at 50% 1RM
5 reps at 60% 1RM
5 reps at 70% 1 RM
3x3 reps at 80% 1 RM
B. Shoulder Press
10, 8, 6, 6, Increase weight
WOD
21-15-9
Muscle Ups (sub CTB Pull-ups and Dips)
KB Swings 2 pood
NO 21-15-9 next week. Promise!
Friday, April 18, 2014
Thursday, April 17, 2014
4/17/14
Strength
A. Front Squats
10 reps at 50% 1RM
8 reps at 60% 1RM
2x6 reps at 60% 1RM
B. Weighted Pull-ups
Increase weight by 10lbs each set
10 reps
8 reps
6 reps
4 reps
2 reps
C. Walking Lunges DB and Farmers Walks
3 Sets rest 3 minutes between each - Use the same weight, and make it HEAVY.
Complete 20 walking lunges in one direction
While still holding the DB complete a farmers walk 3 times the length of the walking lunges
WOD
21-15-9
Thrusters (95lbs)
30" box jumps
A. Front Squats
10 reps at 50% 1RM
8 reps at 60% 1RM
2x6 reps at 60% 1RM
B. Weighted Pull-ups
Increase weight by 10lbs each set
10 reps
8 reps
6 reps
4 reps
2 reps
C. Walking Lunges DB and Farmers Walks
3 Sets rest 3 minutes between each - Use the same weight, and make it HEAVY.
Complete 20 walking lunges in one direction
While still holding the DB complete a farmers walk 3 times the length of the walking lunges
WOD
21-15-9
Thrusters (95lbs)
30" box jumps
Wednesday, April 16, 2014
Tuesday, April 15, 2014
4/15/14
Strength
A. Bench Press (close grip)
10 reps at 50 % 1 RM
8 reps at 60% 1 RM
2 x 6 reps at 70% 1 RM
B. DB Box Step Ups (20" box)
3 x 20 step ups
Start at difficult weight and work up
C. Snatch Dead Lift
5 Sets 5
Increasing weight
WOD:
21-15-9
Overhead Squats (95lbs)
Chest to Bar Pull-Ups
A. Bench Press (close grip)
10 reps at 50 % 1 RM
8 reps at 60% 1 RM
2 x 6 reps at 70% 1 RM
B. DB Box Step Ups (20" box)
3 x 20 step ups
Start at difficult weight and work up
C. Snatch Dead Lift
5 Sets 5
Increasing weight
WOD:
21-15-9
Overhead Squats (95lbs)
Chest to Bar Pull-Ups
Monday, April 14, 2014
4/14/14
After a week off. We are starting back up with a strength base program. This will continue through April, and we will shift to an Olympic base program. For now you will see at least two to three movement in the strength section each day and a WOD. The WODs will be a little more reasonable than when we were going through the OPEN season. Enjoy!
Strength:
A. Back Squats
10 Reps at 50% 1RM
8 Reps at 60% 1RM
2x 6 reps at 70% 1RM
B. Walking Bar Bell Lunges
3 sets of 20 Lunges
C. Cleans (Full squat cleans)
3 x 3 reps All at 60% one rep max
WOD:
21-15-9
Wall Ball Shots (20lbs)
Hand Stand Push-Ups
Strength:
A. Back Squats
10 Reps at 50% 1RM
8 Reps at 60% 1RM
2x 6 reps at 70% 1RM
B. Walking Bar Bell Lunges
3 sets of 20 Lunges
C. Cleans (Full squat cleans)
3 x 3 reps All at 60% one rep max
WOD:
21-15-9
Wall Ball Shots (20lbs)
Hand Stand Push-Ups
Friday, April 4, 2014
4/4/14
6535 Memorial Workout
4 Rounds for Time:
400 Meter Run
65 Air Squats
35 Burpee Pull-ups
Compete in a team of 2,3, or 4. Or compete as an individual.
1245-1310 Team sign up/Shirt Pick up
1310-1320 Coaching Demo
1325-1405 First Heat
1410-1450 Second Heat
1455-1555 Third Heat* If necessary
4 Rounds for Time:
400 Meter Run
65 Air Squats
35 Burpee Pull-ups
Compete in a team of 2,3, or 4. Or compete as an individual.
1245-1310 Team sign up/Shirt Pick up
1310-1320 Coaching Demo
1325-1405 First Heat
1410-1450 Second Heat
1455-1555 Third Heat* If necessary
Wednesday, April 2, 2014
Tuesday, April 1, 2014
4/1/14
Strength
Power Snatch - 5 sets of 2
WOD
4 Rounds
300 meter Row
15 Burpee Pull-ups
Rest 2 minutes each round
Power Snatch - 5 sets of 2
WOD
4 Rounds
300 meter Row
15 Burpee Pull-ups
Rest 2 minutes each round
Subscribe to:
Posts (Atom)