9/15/12 team Rankel

Team AMRAP in 40 minutes:
6 Deadlifts @225/155LBS,
7 Burpee pull-ups,
10 kettlebell swings @53,
200 meter run

Rounds: 8

Clean technique top down with 135
Front squat
Powerclean
Above knee
Below knee
Lift off
Clean
3 reps each

9/14/12

Part 1

OLYMPIC

1a. Snatch 7 x 1 @ 80% of Monday’s heavy - 125

STRENGTH
Dead-lift 3x5 @ 55% - 225

GHD Sit-up 2 x 15

Part 2

CONDITIONING

Extended Endurance- complete in any order - 30 min time cap

-200m Farmer Carry (53/35) KB

-100 HR Pushup

-60 Box Jump (24/20)

-50 KB Swings (53/35)

-40 Korean Jumping Jacks

-30 SDHP (53/35)

-20 Ring Dips

-1200m Running

-100 Calorie Row

-6 Prowler Laps (body weight)

Time: had 3 prowler laps, 20 hr push ups, and 36 calories left at 30 mins

9/13/12 part 2

Rest at least 40 minutes, then

CONDITIONING

Running Mobility Drills: Posture drills, high knees, skips, arm drive drills

2 Rounds of:

3 x 200m Sprints, rest 2min between sprints (1st parking spot at side of building to gravel pit)

Rest 10min between rounds

R1: 22.51, 22.85, 22.70
R2: 22.46, 22.68, 22.80

9/13/12

Part 1

STRENGTH

1a. HB Back Squat 3 x 2 @ 84% - 265, 285, 300

1b. Banded Box Squat 3 x 3 @ 60% + GB + RB
190

Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.

2a. Good Morning 4 x 5 @ moderate - 95

Pistols - 3x10

Muscle-up w/12# vest 2 x MaxRep
8+6, 6+3

Notes: Complete MaxReps drop vest rest for 3 breaths, max rep

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) - use a 15# plate to create a 1" deficit.
7+3, 4+3

9/11/12 AM

Part 1
OLYMPIC
1a. Snatch Balance 6 x 1 - work to heavy - 95, 125, 145, 165, 185, 205, (fail 225x2, 215)

2a. 1 Stop Snatch - EMOM for 6min: 3 @ moderate "technique" weight (stop below knee) - 95

3a. Snatch - work to heaviest possible holding good position, start @ 70%
125, 145, 155, 165(fail)

Part 2
STRENGTH (as a superset)
3a. Deadlift 4 x 5 @ 78% - 315
3b. Behind the Neck Push Press 4 x 5 – Work to heavy, record
125, 135, 145, 165

9-10-12

Part 1

STRENGTH (as a superset)

1a. Front Squat 4 x 3 @ 79%
4x135, 3x185, 3x210x4

1b. Bent-over Row 4 x 5 - Heavier than last week - 205

2a. Kang Squat 3 x 5 - Work to moderate - 75

GYMNASTICS

3a. Weighted Ring Pull-up + Muscle-up 3 x 5 + Max
8, 4, 2

Notes: Use 40% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups

4a. Strict HSPU + Kipping HSPU 3 x 5 + Max (use 15# plates to create 1” deficit) - 2, 3, 0(4.5 strict)