Monthly Archives: September 2015

30-Sep-15-WK26

A. Strength: Back Squat 4x6 @ 70-75% of 1RM   B. Weightlifting: Snatch Pull + Full Snatch Off Blocks* *Set blocks/plates so bar is just below knees 6x1 @ 75% Across   C. WOD: 3 Rds For Time 7 Full Snatch 135/95# 400m Run
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30-Sep-15

A. Warm Up: NFT 10 Junk Yard Dog -3 Rds NFT 15ft Ladder Drill 30 DU’s 10 GHD Hip Ext   B. Weightlifting: Full Snatch 6x2 @ 70-75% Across   C. WOD: 3 Rds For Time 7 Full Snatch 135/95# 400m Run   D. Cool Down: Pattern Reset/ Mobility 10 OH Pressing Lunges w/PVC 6…
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29-Sep-15-WK26

A. Weightlifting: 1) Snatch Balance 3x3 @ 75% of 1RM Snatch Catch bar as low in squat as possible. 2) Clean Pull 4x3 90% of 1RM Clean   B. Strength: Bench Press In 15 Min, Find a 2RM   C. WOD: 2 Rds For Reps (16:00) 2 Min Max Muscle Ups 2 Min Max Wall…
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29-Sep-15

A. Warm Up: 3 Rds NFT 10 Calorie Row 10 Close Grip Push Ups 10 Sampson Stretch   B. Strength: Bench Press 6x2 Go up in weight each set   C. WOD: “Tabata This” :20 Seconds Work, :10 Seconds Rest For 8 Cycles Row For Calories -Rest 1 Minute Air Squat -Rest 1 Minute Pull…
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28-Sep-15

A. Warm Up: 3 Rds NFT 300m Row 10 Wall Squats 10 Close Grip Swings   B. Strength: Front Squat 5x2 @ 30X0 Tempo Pick a good weight and use it for all 5 sets.   C. WOD: 5 Rds For Time 7 Hang Squat Cleans 135/95# 2 Rope Climbs 15ft   D. Cool Down:…
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28-Sep-15-WK26

Back into heavy phase.   A. Weightlifting: 1) Jerk Behind The Neck (use overhead squat grip) 3x1 @ 90% of 1RM Jerk 3x1 @ 95% *drop every rep, or do in the high blocks, do not catch bar on neck to re-rack 2) Jerk Dip Squat 6 @ 90% of 1RM Jerk 4 @ 105%…
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