3/2/13

In teams of four: 40 minute time cap (Coaches will pick teams)
-120 Kettlebell Swings (53/35) *accelerate or she (70/53)
- 800m Group Run (must be started and finished together)
-240m Overhead Walking Lunge (16 x across gym : 1 x = 15m) 45/25 plate
-2k Row (each teammate must row 500m)
-120 Box Jump (24/20) *accelerate or she (30/24)
-800m Group Run
-120 Burpees
*Workout will be similar to last Saturday. One teammate at a time will work at exercises. Run performed together. Row split up between teammates.
The key on these workouts are smooth transitions so as not to waste time when switching with teammates!
*Forget about the chalk guys. It will only hinder and slow down your workout. Work on communication as a team and call out totals everytime someone switches. It's a team thing so don't keep individual reps, instead keep a running total.

Time: 29:49 (me, Brian, Dante, and Dave)

Kyle, Preston, Roy, and Brendan beat us by 12 Burpees, 29:22

3/1/13 PM

PM
5 Rounds of:
30m Sled Pull @ 95# added
10 Box Overs @ 24”
6 Thrusters @ 105
Time: 7:38

3/1/13 AM

Training Group
AM
A. Clean Complex x 3 (75% of C&J 1RM)
1 Clean DL
2 Clean Pulls (above knee)
1 Hang Power Clean
2 Split Jerk
185

B. HB Back Squat w/ Bands - 5 x 3 (bar weight + bands = less than 65% of 1RM)
Green and plates

C. 6” Deficit Strict HSPU - 3 x 6; rest 60secods
Parallettes w 2 abmat = 7"
2,4
3,1,2
3,2,1


15-12-9-6-3
HSPU
KB Swing @ 70
Time: 6:22

Hspu:
5,5,5
6,6
5,4
3,3
3

2/27/13

Training Group
A. Snatch From High Boxes (Power Position) - 2 x (1 x 65%, 1 x 70%)
125, 135

B. Rack Jerk - 2 x (1 x 65%, 1 x 70%)
165, 175

Butcher Push @ BW (butcher weighs 80#)
4 x 15m; rest 20sec
Rest 90 sec
5,8,6,9
3 x 15m; rest 30sec
Rest 60 sec
5,8,6
2 x 15m; rest 40sec
Rest 30 sec
8,5
1 x 15m
7

30min Recovery Session (row, airdyne, massage, water immersion, mobility)

2/26/13 PM

Airdyne 2min @ 85%; rest 4min
Airdyne 90sec @ 90%; rest 3min
Airdyne 60sec @ 95%; rest 2min
Airdyne 30sec @ 100%
53,54,40,25 cals

2/26/13

A. Snatch DL + 2 Position Hang Snatch (power & above knee) - 5 x 1 (light, under 50% of 1RM)
65,75,75,75,95

B. Snatch - 2 x (1 x 70%, 1 x 75%, 1 x 80%)
135,145,155

C. Jerk Footwork + Split Press - 5 x 5 (light)
D. Clean & Jerk - 2 x (1 x 70%, 1 x 75%, 1 x 80%)
165,175,185

For Time:
10 Squat Cleans @ 185
15 C2B Pull-ups
15 Squat Cleans @ 155
20 C2B Pull-ups
20 Squat Cleans @ 135
25 C2B Pull-ups
Time: 14:16

2/25/13

Training Group
AM
A. Snatch DL + Hang Snatch (above knee) - 5 x 2 (light, under 50% of 1RM)
75,75,85,85,85

B. Snatch - 2 x (1 x 75%, 1 x 80%, 1 x 85%)
145,155,165

6 Rounds of:
10 Deadlift @ 175
15 HR Push-ups
Rest 45sec between rounds
32,32,31,30,31,33

5 Rounds @ 75-80% effort; 30min time cap
400m Run
6 Strict HSPU
8 T2B
10 Hang Power Snatch @ 75#
40 Double-unders
Time: 19:54

WORKLOAD =969.2