A. Block power snatch – technique first, weight later
B. DL week 3 – only perfect reps
C. 3 rounds for max reps: 30 sec TTB + 30 sec KB swings + 30 sec boxjumps, rest 90 sec
Max out week coming up. Roll off the couch periodically today for some stretching and foam rolling/lacrosse ball love. If any body parts are bothersome, ice them.
A. Block snatch work – get yo brush right
B. 4 rounds for reps/cals: 50 sec max pull-ups, 10 sec transition, 1 min max bike cals, 2 min rest
A. Press – week 3 GET IT!
B. 5 rounds for time: 5 extra-rom HSPU + 5 thrusters (135/95) + 10 GHSU/4+4+15/3+3+20/2+2+25/1+1+30
A. 1 powerclean every 30 sec for 6 minutes
B1. Back squat
B2. Bounds over box
C. 10, 9, 8, 7… 1 rep of: unbroken wallballs + CTB
If you can get your chest to the bar, you MUST!
A. Rack jerks – 3, 2, 1, 1, 1, 1
B. 3 rounds of: 25 sec row sprint @ 100% (5 sec to transition to rope) + 30 sec max DU, rest 1 min, 25 sec AirDyne sprint @ 100% (5 sec to transition) + 30 sec max DU, rest 1 min
Post loads for A and cals/reps for B to comments.
Sorry, gang, no 5am today
A1. Bench 3 x 3
A2. HPC 3 x 3, rest 3 min *moderate load, maximum speed
B. 4 rounds for times: 5 unbroken HPC & jerk + 10 plyo pushups + 15 TTB, one beginning every 3 min, active rest
Warm-up: 10 min cardio of choice, between jumprope, bike and row. 20 minutes of mobility work, particularly on personal problem areas. Lacrosse balls, bands, foam roll, pvc stretches, etc.
Testing: 5K run
Course is mapped on the white board by the timer. Beginning from the corner of Evans and Broad, head west on BROAD to your 3rd left, take that left on MAGNOLIA until it dead ends into Baxter. Left on BAXTER, keep straight past Milledge til you see the 2nd left at POPE (just after Papa John’s). Left on Pope and continue until you dead end into Broad, then take BROAD left and bust it home! You finish at the door of the pawn shop aka the front half of our building.
A1. DL week 2, 21X1 tempo
A2. TTB 3 x 10-15 work on speed and technique, rest 3-4 min
B1. 3 x 8-12 GHR (0 rest)
B2. 8 broad jumps, rest 2 min
C. For time, 4 rounds of: 10 weighted jumplunges + 20 armless abmat situps + 30 DU