May 31

Strength:
Overhead Squat 5-5-5 (try to add 10# each set). Concentrate on squat depth and form.

WOD:
15-10-5 reps for time of…
1 arm DB squat snatch. Both Arms = 1 rep. Use heaviest DB possible without excessive bending of the elbow during the movement. And yes you can power snatch/overhead squat if needed.
L-Pullups

Advertisements

May 30

Strength:
Push Press: 3-3-3-3-3

Metcon:
(For time)
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Compare to 110131

May 29

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to 111104

May 24

Dynamic Effort: Power Clean 12 sets of 2 reps @ 75% of 1RM on 0:45 – Concentrate on Form

Strength: Bench Press 5×3

Metcon: 3 Handstand Push Ups on the minute for 10 minutes

May 23

Think we need to go visit the track

For time:
1600m
9 body blasters (burpee, pull-up, KTE)
800m
15 body blasters
400m
21 body blasters
200m

Compare to 110217

May 15

Practice:
Snatch Movement*

*could be Snatch Balance, Snatch Push Press, DB snatch, Muscle Snatch

Strength:
Front Squat: 5-5-5

Metcon:
AMRAP 15min
5x 25# Renegade Man Makers (both sides equals 1 rep)
10x Hollowrocks
15 cal row

May 10: Field Daze Rd 2

3 Rounds For Time Of…
1. 15x Tire Flip, 200m Run
2. 15x Push Ups, 200m Run
3. 15x Pull Ups, 200m Run
4. 15x Air Squats, 200m Run
5. 15x KB Swing, 45# DB, 200m Run
6. 15x Burpees, 200m Run
7. 15x T2B, 400m Run

May 9

Bench Press 3×5

3 rds
10 KTE
10 ghd
10 back ext. w/ 45 lb db
10 v-ups
10 One Arm DB Situps with 25 lb db (5 per side)

what’s next:
buddy curls 65#