Wednesday, October 11

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Always on duty!

PREPARATION:

  • Row 250m
  • 5 Hang Power Cleans + 4 Power Cleans + 3 Split Jerks with 65/45
  • Row 250m

STRENGTH:

E2MO2M, for 6 minutes (3 sets):

  • 1 Hang Clean + 1 Clean + 1 Jerk @ 60%, 65% and 70%

Followed by…
E2MO2M, for 16 minutes (8 sets):

  • Clean & Jerk
    *Sets 1-5 = 2 reps @ 70-90% (building)
    *Sets 6-8 = 1 rep @ 90%

Met-Con WOD:

Complete for time:

  • 1000/800m Row
  • 30 Thrusters @ 95/65
  • 1000/800m Row

 

whoops… Day 9 of Squatober:

Back Squat as follows:

  • 3 reps @ 65%, 70% and 75%
  • 5 reps @ 60%

Front Squats as follows:

  • 4 reps @ 55%, 55% and 55% (of BS Max)
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Tuesday, October 10 Gym Open @ 6:15am

  • school will be open, TV and computer on, Mr. Sharp will be in along with a few others
  • I have to drive my son, Kyle, to the airport, so I will be back around the time you are finishing up

PREPARATION:

  • Row 400m
  • 10 Hang Power Snatch with bar
  • 8 Power Snatch with bar
  • 6 Split Snatch with bar

STRENGTH:

E2MO2M, for 6 minutes (3 sets):

  • 3 reps of High Hang Snatch @ 65%, 70% and 75%

followed by…

E@MO2M, for 6 minutes (3 sets):

  • 2 reps of Hang Snatch @ 75%, 77.5% and 80%

followed by…

E2MO2M, for 6 minutes (3 sets):

  • 3 reps of Snatch  @ 80+%

followed by…

E2MO2M, for 6 minutes (3 sets):

  • 1 rep of Snatch @ 90%

see below for Day 8 of Squatober

Met-Con WOD:

Similar to our workout from a month ago, September 12

  • 27/21 Cal Row
  • 27 Wall Balls
  • 15 KB Swings
  • 12 Strict Press @ 75/45

+ Rest 3 Min

  • 21/15 Cal Row
  • 21 Wall Balls
  • 12 KB Swings
  • 9 Strict Press @ 95/50

+ Rest 2 Min

  • 15/10 Cal Row
  • 15 Wall Balls
  • 9 KB Swings
  • 6 Strict Press @ 105/55

 

and then Day 8 of Squatober (at some point in your day)

Back Squat as follows:

  • 2 reps @ 70%
  • 2 reps @ 75%
  • 2 reps @ 80%
  • 2 reps @ 82.5%
  • 5 reps @ 70%
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Monday, October 9 Gym Open @ 5:00pm

 

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PREPARATION:

  • run 2 laps or row 400m
  • 10 X-Band Walks
  • 8 Goblet Squats
  • 6 KB Hang Squat Cleans
  • hip opener mobility of our choice from #strengthcoachtherapy

STRENGTH:

Back Squats as follows (from Day 7 of Squatober):

  • 5 reps @ 60%
  • 5 reps @ 60%
  • 4 reps @ 70%
  • 4 reps @ 70%
  • 3 reps @ 80%
  • 3 reps @ 80%
  • 6 reps @ 70%

REST 2:30 between sets

Met-Con WOD:

This is a partner workout – you may switch at any point, but only one person works at a time:

EMOM,  for 12 minutes (12 rounds):

  • 4 Pull Ups
  • 8 Push Ups
  • 12 Air Squats

In the balance of the minute, complete as many D-Ball over the Shoulder as possible 

REST 3 minutes

E2MO2M, for 12 minutes (6 rounds):

  • 12 Deadlifts @ 115/75
  • 8 Hang Power Cleans @ 115/75
  • 4 Push Press @ 115/75

In the remainder of the 2 minutes, complete as many BURPEES as possible

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Friday, October 6 Gym WILL be open @ 6:15am

  • thanks for putting up with my goldbricking ways Thursday morning

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words by Jimi Wendler

PREPARATION:

  • Row 500m
  • 10 KB Push Ups
  • 8 Plyo Push Ups
  • 6 Cable Flyes

STRENGTH:

Bench Press as follows:

  • 6 reps @ 50%
  • 2 reps @ 70%
  • 2 reps @ 70%
  • 2 reps @ 75%
  • 2 reps @ 75%
  • 2 reps @ 80%
  • 2 reps @ 80%
  • 2 reps @ 85%
  • 2 reps @ 85%
  • 1 rep @ 90%

> 4 Strict Pull Ups between each set of BP

Met-Con WOD:

  • 500m Row
  • 40 Overhead Dual DB Lunge 
  • 400m Row
  • 30 DB Squat Cleans
  • 300m Row
  • 20 Dual Weighted DB Sit Ups
  • 200m Row
  • 10 Manmakers

and then there is the thing called Squatober:

  • 5 sets of 2 reps of Back Squats @ 80%
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Thursday, October 5 SORRY – gym is closed as I am home with sinus infection:(

  • sorry for the late notice, but I won’t be in today due to a sinus infection

PREPARATION:

  • 25 Calorie Row
  • 10 Inchworms
  • 10 reps of KB Single Leg Deadlifts
  • 10 Rubber Band Bird Dogs

STRENGTH:

Deadlifts as follows:

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 5 sets of 3 reps  (start @ 75% and increase load as feel allows)

REST 2 minutes between sets

Met-Con WOD:

Complete the following for time:

  • 40/30 Calorie Row or Bike or Ski
  • 30 Wall Balls
  • 12 Deadlifts @ 65%
  • 30/20 Calorie Row or Bike or Ski
  • 20 Wall Balls
  • 9 Deadlifts @ 65%
  • 20/15 Calorie Row or Bike or Ski
  • 10 Wall Balls
  • 6 Deadlifts @ 65%

 

for the Squatober animals…. to be done at any point in your busy schedule

  • 3 reps of Back Squats @ 60%
  • 1 rep @ 75%
  • 3 reps @ 65%
  • 1 rep @ 80%
  • 3 reps @ 75%
  • 1 rep @ 85%
  • 3 reps @ 80%
  • 1 rep @ 90%

REST 2:30 between sets

 

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Wednesday, October 4 Gym Open @ 6:15am

colemac

PREPARATION:

  • Row 400m
  • Landmine Circuit (Alexia Clark)
  • 5 Hang Power Cleans + 4 Power Cleans + 3 Split Jerks with 65/45

STRENGTH:

Every 2 minutes, for 12 minutes (6 sets):

  • 1 Hang Power Clean + 2 Power Cleans + 1 Jerk
    *Sets 1-2 = 70%
    *Sets 3-4 = 80%
    *Sets 5-6 = 85%

B.
Every 2 minutes, for 6 minutes (3 sets):

  • 1 Clean Pull + 1 Clean & Jerk @ 90%

Met-Con WOD:

18 Min EMOM of: 

Min 1: 1 Split Push Jerk off rack @ 80% or heavier over the 6 rounds

Min 2: 10 Calorie Row

Min 3: 12 Wall Balls 

then:

For the Squatober crazies:

  • 4 reps of Back Squats @ 70%, 70%, 70%
  • 4 reps of Front Squats @ 50%, 50% (% is taken from Back Squat Max)
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Tuesday, October 3 Gym Open @ 6:15am

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PREPARATION:

  • Row 20 calories
  • 10 Snatch High Pulls with bar
  • Flamingo Kipping Snatch Drill
  • 10 Snatch Balance with light bar
  • 10 Hang Power Split Snatch

STRENGTH:

Every 90 seconds, for 15 minutes, complete:

  • 1 Snatch Grip Deadlift + 1 Hanging Power Snatch + 1 Overhead Squat + 1 Split Snatch 
  • the emphasis is on Speed and form over load

Met-Con WOD:

AMRAP in 10 minutes of:

  • 6 Ground to Overhead @ 115/75
  • 10 + 2 Calorie Row (each round add 2 calories to Row)

then, in 5 minutes

  • hit a max Snatch for today

 

In other news….

  • I am doing Squatober (Squatting every day in addition to regular programming)
  • I will post the Squat workout daily
  • 5 reps @ 70%; 3 reps @ 70% and 75%, 1 rep @ 80%, 85% and 90%

 

 

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