animal movement Mobility:
then
What we skipped yesterday.
50 shoulder press
50 v-ups
50 hang power clean
add 50 pullups
Monthly Archives: March 2018
March 29 Shoulder run
for time:
run 800m
50 hang power cleans (135/95)
run 1200m
50 v- ups
run 1200m
50 shoulder press (95/55)
run 800m
March 28 FS
3×5 front squat
3×3 front squat
then
3×5 tempo pullups
then
50 floor wipers
March 27 Chest (bench, rings)
Bench press
5×5, 3×3
then
4 max rep sets
raised feet ring push up.
then
50 Bottom TGU
Mar 26 row, dead pyramid
row 1000 for time
then
dead lift 9,7,5,3,1,3,5,7,9 (descending – ascending pyramid) 90sec rest
then 50 GHD
March 22 I just do 10 every time – Slide
“I just do 10 every time”
pick a weight that will give you trouble for 7 in SP
max shoulder press, then push press till you get to 10
(you should get 0 rounds before PP on first round)
Do sets till you can’t get 1 SP
decrease weight
repeat
(3 rounds total is what we will shoot for)
March 21 Let it Spring, let it Spring, let it Spring
Back squat 2×8, 2×5, 2×3
Then – for reps:
1 min jumping bar squats (45 lb bar)
1 min rest
1 min jumping lunges (switch legs in the air)
2 min rest
1 min jumping air squat
3 min rest
1 min walking lunges
March 20 Swinging in the breeze
3 rds
5 HSPU
10 24″ Box Jumps
15 Burpees
20 KB 1.5 POOD
25 DU
March 19 Remembrance
15 minute row for distance
March 16
30 min of FAB
3 rds
Max rep deadhang pull-ups
Walking lunges w/ DB 20 reps (each step counts 1)
20 one arm db good mornings (5 per arm which is 10 per leg which is 20 per set)
March 15: Madkin Mountain
Run Madkin…Leaving the gym at 11
March 14: Core Deck of Cards
V-ups
Hollowrocks
Heel touches
Flutter kicks
Joker – 60 sec Plank hold
March 13 push and pull (shoulders)
10 to 2 to 10 by 2
shoulder press
then
scotty bobs (one push +2 pulls = 1)
March 12 FS then Jump the shark
Front squat 4×6
then – Jump the shark
for time:
use same weight
15 Power cleans
100 single jump rope
15 hang power cleans
100 single jump rope
15 squat cleans
100 single jump rope
15 hang squat cleans
100 single jump rope
March 9: What’s remaining?
Bench Press – 4 × 6
Ring Dips – 3 × max reps
FAB
March 8: leg day
5×5 back squat
5×10 leg press
March 7: Drew’s Birthday
50 Box jump, 24 inch box
50 Calorie Row
50 Kettlebell swings, 1.0 pood
Walking Lunge, 50 steps
50 GHD
50 Pull-ups
50 Back extensions
50 Squats
50 Burpees
50 Double Unders
March 6th – push it, push it real good
shoulder press 5,5,5
push press 3,3,3
push jerk 1,1,1
Core
50 GHD, 50 TGU bottoms, 50 Hollowrock
March 5 Buddy deadlift
Buddy deadlift.
lift till 6 then up the weight
scale as needed
March 2 Wild west
Animal movements and FAB
pot luck
MSFC Crossfit 