December 1st, 2014

back squat: 5x5

Compare to 9/10/14
13 minute ladder counting up by 2's
start with 2 reps of  each movement and continue to go up by 2 for the highest # possible in 13 minutes
box jumps
wall balls
body rows

11/12/14

4:45 and 7pm

Strength: 5x5 Bulgarian split squats

Conditioning:

3 three minute AMRAP
swings
step-ups

push-ups
squats

ball slams
overhead taps

Record # of rounds completed for each AMRAP


5:30 and 10a.m.

11/10/14

4:45 and 7:00

Warm-up:
10 PVC squat with overhead push
6-8 dislocates
10 inverse hamstrings
10 lateral monster walks
20 side plank lifts(10,10)
10 supermen
10 scorpions(5,5)
20 hydrant kick backs
10 cat and camel
20 leg lowers(10,10)

Mobility:
wall slides
10 sunrises
tennis ball on mid back to shoulders and top of butt
1 min at bottom of squat

4 rounds of:
21 wall ball
18 pull-ups or body rows
15 db swings
12 handstand push-ups

5:30 and 10a.m.

Strength: 5x5 Bulgarian split squats

Conditioning:

3 three minute AMRAP
swings
step-ups

push-ups
squats

ball slams
overhead taps

Record # of rounds completed for each AMRAP

11/7/14

kneeling corner press(8,8)
one arm floor press(8,8)

12 band pull aparts
chin up holds or rhomboid holds(30 seconds

8 goblet squats
8 Romanian deadlifts

8 rounds of mt climbers/front plank holds

11/5/14

5:30 and 10a.m.
4 rounds of:
21 wall ball
18 pull-ups or body rows
15 db swings
12 handstand push-ups

4:45 and 7
5x5 back squat
3 rounds of"
15 deadlifts
15 bar facing burpees

Monday 11/3/14

warm-up:
20 grasshoppers
10 birddogs
20 hip circles(10,10)
 5 YTWI's
20 kneeling shoulder rotations(10,10)
10 good mornings
10 lateral lunges
10 squat to stand
10 dead bugs

mobility:
hip plank stretch with hamstring stretch and reach
pvc windmills
pvc head through



4:45 and 7:00
6 rounds of:
10 - 1 arm snatches-R
10 front squats-R
10 swings-R
10- 1 arm snatches-L
10 front squats-L
10 swings-L


5:30a.m and 10 a.m.
5x5 back squat
Then 3 rounds of:
15 deadlifts
15 bar facing burpees
Record your time

10/3/14

5:30a.m.
4x6 potato sack squats

In 60 sec do 3 power cleans
5 shuffle slams
Then jump rope for the remainder of the minute
Rest 60 sec. Repeat 10 times

10a.m. and 4:45pm and 7pm

Hang Snatch
5×3
“Jackie”
1,000m Row
50 Thrusters (45/30)
30 Pullups