Warm-up
max snatch
rest 5 min
21-15-9
Deadlift 225#
ring pushups
400m run
New standard warmup
3 min of skipping (finish with 50 DUs)
or
750m row at 22 strokes/min @ ~60% (last 250m at 30 strokes/min @ ~85%)
then dynamic stretching from head to toe ~3min
then a callistetic progression of:
15 - kipping pullups, pushups, situps, squats, back ext.
10 - ring rows, dips, V-ups, jumping squats, hip+back exts
5 - strict pullups, handstand pushups, GHD situps, pistols, Glute-ham raises
(you don't have to do these as fast as possible but at a reasonable quick pace)
then perform active release stretching on any tight muscles 3x30 sec/muscle
then 10 - eagles, scorpions, dead-bug and hip mobility
then samson stretch 30 sec
total time ~20-30 min
or
750m row at 22 strokes/min @ ~60% (last 250m at 30 strokes/min @ ~85%)
then dynamic stretching from head to toe ~3min
then a callistetic progression of:
15 - kipping pullups, pushups, situps, squats, back ext.
10 - ring rows, dips, V-ups, jumping squats, hip+back exts
5 - strict pullups, handstand pushups, GHD situps, pistols, Glute-ham raises
(you don't have to do these as fast as possible but at a reasonable quick pace)
then perform active release stretching on any tight muscles 3x30 sec/muscle
then 10 - eagles, scorpions, dead-bug and hip mobility
then samson stretch 30 sec
total time ~20-30 min
Friday, Jan. 22, 2010
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 235#
Bench Press 155#
Squat Clean 115#
rest 10 min
8 x 30m sprints w/ 30sec rest
10-9-8-7-6-5-4-3-2-1
Deadlift 235#
Bench Press 155#
Squat Clean 115#
rest 10 min
8 x 30m sprints w/ 30sec rest
Thursday, Jan. 21st, 2010
"Fran"
21-15-9
Thrusters 95#
Pullups
rest 10 min
21-15-9
KB swings 1.5 pood
burpees
21-15-9
Thrusters 95#
Pullups
rest 10 min
21-15-9
KB swings 1.5 pood
burpees
Tuesday, Jan. 19th, 2010
Front Squat
5-3-1-1-1-1
rest 5 min
4 rnds of
AMRAP in 30 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 30 sec Pullups
rest 1 min
5-3-1-1-1-1
rest 5 min
4 rnds of
AMRAP in 30 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 30 sec Pullups
rest 1 min
Monday, January 18th, 2010
work up to a max Clean and Jerk
rest 5 min
for 1 min perform up to 30 pullups for every pullup missed perform that many pushups the following minute. Continue for as long as you can finish the pushups within the following minute.
rest 5 min
max pistols each leg
rest 5 min
for 1 min perform up to 30 pullups for every pullup missed perform that many pushups the following minute. Continue for as long as you can finish the pushups within the following minute.
rest 5 min
max pistols each leg
Friday, Jan. 15th, 2010
1000m row
50 thrusters 45#
30 pullups
rest 10 min
21-15-9
Ring pushups
GHD situps
rest 5 min
practice free standing handstand for 2min total work
50 thrusters 45#
30 pullups
rest 10 min
21-15-9
Ring pushups
GHD situps
rest 5 min
practice free standing handstand for 2min total work
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