Monday 04/21/14

Handstands/HS Walking (10 min)

Seated Box Jumps (15 min)
Perform ascending sets of 3, i.e., do a set of 3, then raise the height, and keep repeating this process. Record the height of your highest triple.

20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Finale: Mob your shoulders for 3 minutes each.

Remember when? (May of 2013)

Saturday 04/19/14

BBG (off) Skill
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

Push Press
2 x 5, 1 x 5+

10 min AMRAP of:
5 Pull-ups
10 Push-ups
20 Double-unders

Rest several minutes until . . .

Everybody does this one . . . even the BBG-ers...

Bottom-to-Bottom Tabata Squats
Don't know what this is? Don't worry, we'll explain it!

Finale: Accumulate 2 minutes on your hands.

Koklyaev Misha push presses 200 kg (441 lbs) . . . 3 times . . . which is kind of amazing.

Thursday 04/17/14

BBG (off) Skill
Pistols and KB get-ups

Overhead Squat
2 x 5, 1 x 5+

"DB Fran"
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)

Finale: Spend 6 minutes mobbing your shoulders.

 Joanne takes to the air!

Wednesday 04/16/14

Barbell Group

RJ grinds through some cleans during a metcon.

Tuesday 04/15/14

Open Gym

Tyler goes after Papa Bear . . .

. . . and gets it!

Monday 04/14/14

BBG (off) Skill
Push Jerk
These are fast and snappy. No split jerks here, and press-outs don't count as reps (perhaps that's stating the obvious, but sometimes it's good to state the obvious). Work on dipping with the legs when lowering the weight to help absorb the bar's momentum.

Power Clean

7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

" Hmm . . . who should get the tire?"

 Diana:  "You take it!"

 Geneva:  "No - you take it!"

Saturday 04/12/14

BBG (off) Skill
1st: Power Clean - 10 min to build to a heavy double
2nd: Spend the rest of the time (i.e., until the metcon) working on handstands and pistols.

Front Squat
2 x 5, 1 x 5+

10 minute AMReAP of:
KB Get-ups, 1.5 pood/1 pood

Compare to 01/04/14.

Finale: Do 20 KTE - these can be strict or kipping. If you cannot do a KTE yet, you may do partial KTE if you can at least get your knees above your waist. If you're not quite there yet, then lay on your back, grab hold of the vertical post of the pull-up bar with both hands, and do 20 leg raises.

Mary Peck competes in the 63 kg weight class (body weight 138.9 lbs or less). In this slow-motion video, she snatches 80 kg (176.4 lbs) and cleans 100 kg (220.5 lbs, and also, the jerk is not in the video).
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