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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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May 16th-21st

May 21, 2016

 

 

 

Monday 16th

 

WARMUP

2 rounds of 

10 Banded Facepulls

10 Behind the neck press

10 Standing Highpulls

 

STRENGTH:

10 min EMOM

3 Snatch Pulls with 100% of 1RM

*focusing on that big shrug and full extention

 

CONDITIONING:

6RFT

4 Snatches (@60% 1RM)

200m Run 

 

Don't skip the running days! We'll test our 5k time on the second week of July:-D

 

FINISH:

FSSF Planks

 

 

 

Tuesday 17th

 

 

STRENGTH:

Every 2 min for 12 min (6 sets)

Clean Deadlift

          +

Hang Power Clean into quick Push Jerk

**Your goal is to hit the Jerk as soon as you catch the Clean

 

CONDITIONING:

For Time:

20 Deadlifts (155/105)

20 Power Cleans

20 Push Jerks

*paired with EMOM 5 Wall Balls

(So no matter what rep you are on you must stop where you are every minute to complete 5 wall balls)

 

COOLDOWN:

Static stretching - 60 seconds each

Couch Stretch

Pigeon Stretch

 

 

Wednesday 18th

 

STRENGTH:

Front Squat

2 mins at each station, for a total of 14 mins

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ Same weight you used on May 12th

 

 

CONDITIONING:

For Time and Load

30 Thrusters AHAP

 

FINISH:

3 Rounds

25m Single-arm Farmers Carry (Down with non-dominant arm, back with dominant arm)

*rest one minute

 

Thursday 19th

 

STRENGTH:

Every 2 mins, for 5 sets

5 Strict Shoulder Press

5 Pistols each leg

(Add weight from May 9th, and do one less rep)

 

CONDITIONING:

5 RFT

15 Pushups

15 Chinups

15 TTB

 

BONUS FINISH:

Test your time to run 2 laps.

We'll test our 5k time on the second week of July:-D

 

 

 

Friday 20th

 

STRENGTH:

20 mins to try to find AND VIDEO your 5RM Deadlift for today

(No touch and go. Each one is a dead stop)

 

Have someone record your 5RM from the side today so we can see how it's progressing. 

We've got to be careful to make sure you're not just getting strong in a shitty position. 

We need to train under nearly perfect conditions, so that your body doesn't tear itself apart when you do need to exert your maximal strength at some point in sports, emergency situations, or just in everyday movement.

 

CONDITIONING:

12 min AMRAP

20 Double Unders

15 Squats

10 Box Jumps (24/20)

 

FINISH:

TABATA

Strict TTB

Russian Twist

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