150130

“The truth is found when men are free to pursue it.” – Franklin D. Roosevelt

 

 – Strength –  

1a) Back Squat – 65% x 5, 75% x 5, 85% x 5+ 

1b) Broad Jump – 3 x 5 (for max distance) 

 

 – Conditioning –  

“Open WOD 11.5” 

AMRAP in 20min of: 

5 power cleans (145/100) 

10 T2B

15 wall ball  (20/14

 

 – Mobility –  

Banded lateral front rack x 3-5min ea (contract/relax pulses) 

Tricep BB mash from rack x 3-5min ea

Rear Delt/lat lacrosse ball mash w/ arm behind back x 3-5min ea side  

 

Games Bound! 

150129

“If liberty has any meaning it means freedom to improve.” – Philip Wylie

 

  – OPEN GYM – 

……….or…………

  -Skill Work-  

Hollow/Arch technique (floor to bar) x 10min  

 

 – Weightlifting –  

EMOM x 6min: 

3 Full Cleans @ 70%  

* rest 3min * 

EMOM x 6min: 

3 Push Jerks @ 70% 

 

  – Conditioning –  

 “Amanda”

9-7-5 reps:

Muscle-ups

Snatches (135/95)

* rest 5min * 

“Diane” 

21-15-9 reps:

Deadlift (225/155) 

HSPU

 

 – Mobility –  

Circle of Doom (around the ribcage, transverse abdominus, iliacus, pelvic bowl) x 15-20min via your weapon of choice 

 Hollow rocks??!! Nailed it!! 
Hollow rocks??!! Nailed it!! 

150128

 

“The sudden disappointment of a hope leaves a scar which the ultimate fulfillment of that hope never entirely removes.” – Thomas Hardy

 

 – Strength –  

1a) STRICT Press – 65% x 5, 75% x 5, 85% x 5+  

1b) STRICT Pull-ups – 3 x ME

 

 – Conditioning –  

AMRAP in 20min:

Prowler shuttle (175/125) 

400m run

KB farmer carry shuttle (2/1.5) 

 

 – Mobility –  

 Monkey Bars o’ death – 10min total (mash w/ tack and floss) 

150127

“The only real failure in life is not to be true to the best one knows.” – Buddha

 

 – Weightlifting – 

EMOM for 4min: 

1 Hang Snatch + 1 OHS – (65-70%)

* rest 1min * 

EMOM for 4min: 

1 Hang Snatch + 1 OHS – (70-75%) 

 

 – Conditioning –  

AMRAP in 3min:  

Bench Press (135/95) 

* 1min rest * 

AMRAP in 4min: 

15 wall ball (20/14) 

15 step-ups w/ wall ball (20/14) 

* 1min rest * 

AMRAP in 5min: 

20 OHS (95/65) 

40 DU

 

 – Mobility –  

 1st Rib/Neck lacrosse ball mash x 3-5min ea side

Anterior Delt BB mash x 3-5ea side

Banded, internal rotation/adduction x 3-5min ea side  

Teachable Tuesday – the Push-up 

150126

“We are like butterflies who flutter for a day and think it’s forever.’ – Dr. Carl Sagan

 

 – Strength –  

1a) Deadlift – 65% x 5, 75% x 5, 85% x 5+ 

1b) Ring Dips – 3 x SM

 

 – Conditioning –  

4 rounds for time of:

10 DB Power Cleans

8 C2B

6 HSPU

40sec air squats

 

 – Mobility –  

Anterior hip capsule restriction?

Banded couch stretch on steroids x 3-5min ea side

They keep me in the game, and i can’t thank them enough. If you have any nagging issues that extra mobility work isn’t fixing, then you need to take the initiative – F.I.T. Muscle and Joint Clinic is the real deal. 

150123

  

“People who keep dogs are cowards who haven’t got the guts to bite people themselves.” – August Strindberg

 

 – Strength –   

1a) Back Squat – 40% x 5, 50% x 5, 60% x 5

1b) Step box jump – 2 reps ea leg (higher than 2 weeks ago)

 

 – Conditioning –  

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20)
12 Push press (115/75)
9 Toes-to-bar

150122

“Teachers teach more by what they are than by what they say.” – Anonymous

 

 – Weightlifting –  

AMRAP in 3min:

Clean & Jerk  – 60%

* rest 1min * 

AMRAP in 3min: 

Clean & Jerk – 70% 

 

 – Conditioning –  

3 rounds for time: 

15 front squats  (135/95) 

10 deadlifts  (225/135)

5 bar MU

 

 – Mobility –  

Adductor KB mash x 3-5min ea side 

Adductor lacrosse ball mash on elevated box x 3-5min ea side

Wall squat w/ contract-relax & stretch x 3-5min ea side

 

 

150121

“There is no end. There is no beginning. There is only the passion of life.” – Federico Fellini

 

 – Strength –  

1a) STRICT Press – 40% x 5, 50% x 5, 60% x 5

1b) STRICT Pull-ups – 3 x ME

– All reps completed on a 3min clock –  

 

 – Conditioning –  

For time: 

50 DU

50 wall ball

50 abmat situps

50 OH walking lunges  (45/25)

50 HR pushups

50 box jumps  (24/20) 

50 KB swings  (1.5/1) 

50 air squats  

 

 – Mobility –  

Thorasic/Scapula lacrosse ball mash w/ arm behind your back x 3-5min ea side

Pec Minor/Chest lacrosse ball mash w/ arm behind your back x 3-5min ea side

Anterior Delt/Pec internal rotation BB mash x 3-5min ea side