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

10/1/14

compare to 2/28

Assisted ring reverse lunges with hop(5,5)

3 (4 minute AMRAPs)

AMRAP 1: 

10 jumping pull-ups

15 air squats

AMRAP 2:

30 val slide mt climbers

20 med ball taps

AMRAP 3:

10 landmines

10 goblet squats

Record the number of rounds for each AMRAP

9/29/14

warm-up:
20 grasshoppers
10 birddogs
20 hip circles(10,10)
10 blackbirds
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


skill work: double unders

tabata-8 rounds of:

push ups
air squats
sit ups
pull-ups/body rows

9/26/14

Romanian deadlifts 3x8
thrusters 3x8

one arm bench press 3x8/8

one arm bent over rows(3x8/8)
one arm ring rows(3x10/10)

box jumps or step ups-7 rounds of 20 sec on 20 sec off

3 sets of 10 or 20(?) barbell torso twists

9/24/14

5:30 and 10

3 rounds of:
10 back squats
sled push

3 rounds of:
10 power snatches
heavy carry

3 rounds of:
400 meter row

3 rounds of:
1 min front plank hold
30 second hollow rock holds

4:45 and 7

Chipper-2 rounds of:

25 jumping  pull-ups _____

25 overhead lunges _____

25 hanging knee raises _____

25 val slide pull-ins _____

25 modified burpees_____

 

9/22/14

5:30 a.m. and 10a.m.
Push press 5x5
3 rounds of:
3rd light pole and back
10 ring dips or 15 jumping ring dips
15 ground to overhead
20 air squats
Record time


4:45pm and 7pm

3 rounds of:
10 back squats
sled push

3 rounds of:
10 power snatches
heavy carry

3 rounds of:
400 meter row

3 rounds of:
1 min front plank hold
30 second hollow rock holds

9/19/14

9/19/14

Push:   3x8 kneeling corner press
            3x5 Pavlov press-hold for 5 sec

Pull: 3x12 band pull aparts
         max band assisted pull-ups or body rows
        
Legs: 3x8 front squats
          3x12 weighted walking lunges

Cardio:7 rounds of 20 sec of work 20 sec of rest of db swings

abs:  band torso twists:2 sets of 25 twists on each side