AMRAP in 75 sec of 315# DL
rest 3 min
AMRAP in 150 sec of Muscle-ups
rest 3 min
AMRAP in 225 sec of 36" box jumps
rest 10 min
work on the following progression:
Back lever tuck
Back lever flat tuck
Back lever straddle
-Start in an inverted hang and slowly lower in to position, hold it for a moment then return to an inverted hang and try the next. Take 3-5 attempts at the progression (or stop when you fail). To increase difficulty hold the back lever straddle for longer or bring your feet closer together.
Thursday, Dec. 31st, 2009
Press
3-3-3-1-1-1
rest 5 min
WOD:
1000m row
50 thrusters
30 pullups
rest 5 min
max duration frog stand
(knees on elbows outside of arms, balancing just on your hands)
max duration handstand hold (normal width)
max duration straight hang on pullup bar
3-3-3-1-1-1
rest 5 min
WOD:
1000m row
50 thrusters
30 pullups
rest 5 min
max duration frog stand
(knees on elbows outside of arms, balancing just on your hands)
max duration handstand hold (normal width)
max duration straight hang on pullup bar
Tuesday, Dec. 29th, 2009
Low Bar Squat
1-1-1-1-1-1-1 (try for 1 rep max - you are done when you fail)
rest 5-10 min
WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups
rest 5 min
Skill work - 3 rnds of:
L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec
1-1-1-1-1-1-1 (try for 1 rep max - you are done when you fail)
rest 5-10 min
WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups
rest 5 min
Skill work - 3 rnds of:
L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec
Monday, Dec. 28th, 2009
Hang Power Clean
1-1-1 (2 min rest in between)
Power Clean
1-1-1 (3 min rest in between)
Full Clean
1-1-1 (2 min rest in between)
3 Sets of:
7 Ring pushups
5 Ring pushups - Bulgarian (wide)
3 Ring pushup - Pseudo planche (hands by hips)
rest 10 sec
2 x 30yrd sprint shuttle (3 cones 10 yrds apart - 1st cone and back then 2nd cone and back then 3rd cone and back and repeat.)
rest 2 min
1-1-1 (2 min rest in between)
Power Clean
1-1-1 (3 min rest in between)
Full Clean
1-1-1 (2 min rest in between)
3 Sets of:
7 Ring pushups
5 Ring pushups - Bulgarian (wide)
3 Ring pushup - Pseudo planche (hands by hips)
rest 10 sec
2 x 30yrd sprint shuttle (3 cones 10 yrds apart - 1st cone and back then 2nd cone and back then 3rd cone and back and repeat.)
rest 2 min
Tuesday, Dec. 22nd, 2009
Low Bar Back Squat
3-3-3-1-1-1
rest 5 min
4 rnds of
AMRAP in 20 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 40 sec Pullups
rest 1 min
3-3-3-1-1-1
rest 5 min
4 rnds of
AMRAP in 20 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 40 sec Pullups
rest 1 min
Monday Dec. 21st, 2009
Hang Power Snatch
3-3-2-2-1-1
rest 5min
5rnds of:
1min Row
rest 20 sec
1min Sumodealift High Pull
rest 20 sec
3-3-2-2-1-1
rest 5min
5rnds of:
1min Row
rest 20 sec
1min Sumodealift High Pull
rest 20 sec
Friday, Dec. 18th, 2009
3 rnds of:
5 Heavy Deadlift (275#)
10 Burpees
25 Double Unders
rest 10 min
3rnds of (not for time)
20 V-ups
10 back+hip extensions
10 back extensions
10 hip extensions
5 Heavy Deadlift (275#)
10 Burpees
25 Double Unders
rest 10 min
3rnds of (not for time)
20 V-ups
10 back+hip extensions
10 back extensions
10 hip extensions
Thursday, Dec. 17th, 2009
Press
max effort 5-5-5-3-3-3
rest 5 min
3rnds of:
10 DB Hang Clean and Jerk (55#/arm)
20 KB Swings 55#
15 pullups
max effort 5-5-5-3-3-3
rest 5 min
3rnds of:
10 DB Hang Clean and Jerk (55#/arm)
20 KB Swings 55#
15 pullups
Monday Dec. 14th, 2009
Clean
Heavy Single then 3 sets of 1 at 75%
Snatch
3 sets of 2 at 75%
Asst. exercises
3sets of
20 Back extensions
20 Knees to elbows (K2E)
Heavy Single then 3 sets of 1 at 75%
Snatch
3 sets of 2 at 75%
Asst. exercises
3sets of
20 Back extensions
20 Knees to elbows (K2E)
Dec. 11th, 2009
Cleans
warm-up then work up to a heavy single
3-2-2-1-1-1-1-1
WOD:
3rnds of:
10 ring pushups
15 body rows
20 back extensions
warm-up then work up to a heavy single
3-2-2-1-1-1-1-1
WOD:
3rnds of:
10 ring pushups
15 body rows
20 back extensions
Dec 10th, 2009
Lift: Warm-up then sets of 5-3-3-1-1-1 Max Effort Press
rest 5 min
WOD
4x35 yrd sprints
35 yrd burpee broad jumps
20 Wallball
35 yrd burpee broad jumps
20 SDLHP
4x35 yrd sprints
for the Wallball and SumoDeadLiftHighPull use a weight that allows you to do all reps unbroken. Wod should take 4-6min scale appropriately.
rest 5 min
WOD
4x35 yrd sprints
35 yrd burpee broad jumps
20 Wallball
35 yrd burpee broad jumps
20 SDLHP
4x35 yrd sprints
for the Wallball and SumoDeadLiftHighPull use a weight that allows you to do all reps unbroken. Wod should take 4-6min scale appropriately.
Training at Powerplay
We are now training at Powerplay. $50/month and you can workout as much as you'd like but timeslots are a bit limited. They are equipped with a 40 yrd track, rings, medballs, plyo boxes, dumbells, great O-lifting barbells, quality bumper plates, squat racks, bikes, treadmills, pullup bars etc. and I will be bringing a rower, some abmats and a few dynamax balls to add to the mix. I will be training around 12 or 1pm if you can't make it I will also be posting the workouts on the blog. Post weights and times to comments.
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