Thursday 11/20/14

Brianne push presses


Skill Work
5 rounds of:
A) 1:00 handstand practice (static handstand, not handstand walking)
B) 1:00 L-sit - spend as much of the minute as possible in an L-sit (or your best approximation of the L-sit position)


Conditioning
Long Tabata - Push-ups, Sit-ups, Squats
Complete 24 rounds of intervals of 30 seconds of work followed by 20 seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and the last 8 intervals are squats. There is no rest between exercises.

Record your total reps from all 24 intervals.


Finale
Thigh bar mash for 2:00/leg

Wednesday 11/19/14

Tyler benches


Barbell Group



Tuesday 11/18/14

Pull-ups!


Open Gym



Monday 11/17/14

Lori racks a power clean


BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Push Press
2 x 5, 1 x 5+


Conditioning
21-15-9 reps for time of:
Power Clean, 135#/95#
Slapping/Clapping Push-ups

Compare to 11/16/13.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, low flamingo for 2:00/leg.

Saturday 11/15/14

Dawn benches in preparation for her first powerlifting meet!


BBG (off)
Split Jerk
2-2-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE

You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).

Compare to 11/14/13.


Finale
5-10 minutes working on handstands or handstand walking

Thursday 11/13/14

Kathy, Diana, and the gang work hard during the wall ball & burpee metcon.


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


Strength/WL
Deadlift
5-5-5


Conditioning
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24"/18"
10 Reverse Alternating Lunges
20 Double-unders

Compare to 11/07/13.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll on your back - accumulate 4:00 (Rumby, foam roller, PVC roller, or barbell).

Wednesday 11/12/14

Steve locks out 135# overhead - a PR for 3 x 5.  Awesome!


Barbell Group



 
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