150526

“Do not fear mistakes. There are none.” – Miles Davis

 

– Weightlifting –

Snatch – 12min to establish a 1RM

 

– Strength –

Back Squat – 12min to establish a 1RM 

 

– Conditioning –

For time:

50 abmat situps

40 KB SDLHP  (2/1.5)

30 box jump overs  (24/20)

20 burpees

 

– Mobility –

Banded backpack w/ barbell (front rack opener & OH press) x 10-20 reps

Trap scrub w/ lacrosse ball x 2-3min ea side

Thoracic extension on roller w/ barbell OH x 2-3min 

 

150520

“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” – Steve Jobs

 

– Weightlifting –

1 Snatch Push Press + 1 Snatch Balance + 3 OHS x 4 sets (heavier than last week)

* all reps completed on a 6min clock *

 

– Strength/Gymnastics –

1a) Front Squat – 85% x 5 x 1, 90% x 5 x 1, 95% x 3 x 2

1b) HSPU – 4 x SM

* all reps completed on a 6min clock *

 

– Conditioning –

For total reps:

AMRAP in 4min:

back squat  (185/135)

* rest 2min *

AMRAP in 4min:

KBS  (2/1.5)

* rest 2min *

AMRAP in 4min:

deadlift  (225/155)

 

– Mobility –

blique smush on plate x 2-3mi ea side

Quad “ear-o-corn” mash/scrub w/ roller x 5min ea leg

Banded distracted lunge w/ OH banded bias x 2-3min ea side

 

 

150519

“A man of personality can formulate ideals, but only a man of character can achieve them.” – Herbert Read

 

– Weightlifting –

EMOM x 4min:

Clean & Jerk x 2 @ 90%

* 1min rest *

EMOM x 4min:

Clean & Jerk x 2 @ 95%

 

– Strength/Gymnastics –

1a) STRICT Press – 1 x 10, 1 x 8, 1 x 6, 1 x 4

1b) Weighted Pull-ups – 3 x 2, + 1 SM (bodyweight only)

* all reps completed on a 5min clock *

 

– Conditioning –

For time:

* 100 DU buy-in *

30 burpee box jump overs  (24/20)

30 T2B

30 alt KB clean & press  (1.5/1)

15 burpee box jump overs  (24/20)

15 T2B

15 alt KB clean & press  (1.5/1)

 

– Mobility –

Hammy stiffness opener w/ band distraction x 100 pulses each leg

igh glute mash w/ lacrosse ball x 2-3min ea side

QL mash w/ lacrosse ball x 2-3min ea side

Teachable Tuesday – The art of the Hastag!

150518

“He that is good for making excuses is seldom good for anything else” – Ben Franklin

 

– Weightlifting –

EMOM x 6min:

1 snatch + 1 hang snatch x 2 (progressive, heavier than last week)

 

– Strength/Gymnastics –

EMOM x 3min:

1a) back squat x 3 @ 85%

1b) ring dips x ME

* 1min rest *

EMOM x 3min:

back squat x 2 @ 90%

* 1min rest *

EMOM x 5min:

back squat x 1 @ 95%

 

– Conditioning –

For time:

50 wall ball  (20/14)

200m run

15 snatch  (115/75)

200m run

15 snatch  (115/75)

200m run

50 wall ball  (20/14)

* 15min time cap *

 

– Mobility –

10min couch stretch x 5min ea leg  (force glue activation, hips to floor)

hip flexor rainbow w/ lacrosse ball mash x 2-3min ea side

150514

We must learn to reawaken and keep ourselves awake, not by mechanical aid, but by an infinite expectation of the dawn.” – Henry David Thoreau

 

OPEN GYM

– or –

 

– Weightlifting –

EMOM x 6min:

1 clean + 2 hang cleans – (AHAP, progressive)

 

– Strength –

1a) push jerk (from rack) – 4 x 3 (80-85%)

1b) good mornings – 4 x 8  (heavier than last week)

* all reps completed on a 6min clock *

 

– Conditioning –

3 rounds for time:

10 KB front squats  (1.5/1)

20 pushups on KB

30 KB swings  (1.5/1)

 

– Mobility –

Banded, classic hip opener – 4 variations

#1) lunge, belly button over foot x 2-3min ea side

#2) lunge, knee to chest hug from lunge x 2-3min ea side

#3) lunge push away x 2-3min ea side

#4) lunge, look away x 2-3min ea side

banded hurdler opener x 2-3min ea side

 

 

150513

“I dare you, who think life is humdrum, to become involved. I dare you who are weak to become strong; you who are dull to be sparkling; you who are slaves to be kings.” – William Danforth

 

– Weightlifting –

1 snatch push press + 1 snatch balance + 3 OHS x 4 (heavier than last week)

* all reps completed on an 8min clock *

 

– Strength/Gymnastics –

1a) front squat – 75% x 8 x 1, 80% x 5 x 2, 85% x 5 x 2

1b) HSPU – 4 x SM

* all reps completed on an 8min clock *

 

– Conditioning –

AMRAP in 12min of:

7 hang power snatch  (95/65)

14 bar over burpees

21 DU

 

– Mobility –

Forearm extensor mash w/ BB x 3-5min ea arm

Forearm flexor mash w/ BB x 3-5min ea arm

Forearm voodoo x 2-3min ea side

150512

“Love has nothing to do with what you are expecting to get – only with what you are expecting to give – which is everything.” – Katherine Hepburn

 

– Weightlifting –

EMOM x 4min:

2 Power Clean @ 85%

* rest 1min *

EMOM x 4min:

2 Power Clean @ 90%

 

– Strength/Gymnastics –

1a) STRICT Press – 1 x 10, 2 x 8, 1 x 6

1b) Weighted Pull-ups – 3 x 3, + 1 SM (bodyweight only)

* all reps completed on a 5min clock *

 

– Conditioning –

2 rounds for time of:

10 pull-ups

10 OH squats  (135/95)

10 C2B

10 front squats  (135/95)

10 STRICT pull-ups 

10 back squats  (135/95)

* 15min cap *

 

– Mobility –

Lateral seam mash w/ lacrosse ball x 6-8min ea side

Thoracic extension w/ peanut & plate on chest x 3-5min 

 

150511

“It doesn’t matter how beautiful your theory is, it doesn’t matter how smart you are. If it doesn’t agree with experiment, it’s wrong” – Richard Feynman

 

– Weightlifting –

EMOM x 6min:

Snatch + Hang Snatch x 2 (Progressive, AHAP)

 

– Strength/Gymnastics –

EMOM x 4min:

1a) back squat x 3 @ 80%

1b) pushups x SM

* 1min rest *

EMOM x 4min:

back squat x 2 @ 85%

 

– Conditioning –

For time:

1mi run

50 T2B

50 burpees 

* 15min time cap *

 

– Mobility –

Achilles/Calf mash x 5-10min ea leg  (don’t be shy here, git yo bits)

150507

“Grow old along with me! The best is yet to be, the last of life, for which the first was made. Our times are in his hand who saith, ‘A whole I planned, youth shows but half; Trust God: See all, nor be afraid!’ – Robert Browning

 

OPEN GYM

– or –

 

– Weightlifting –

EMOM x 6min:

1 clean + 1 hang clean x 2  (AHAP)

 

– Strength –

1a) Push Jerk – 4 x 3 (75-80%)

1b) Good mornings – 4 x 10 (progressive)

* all reps completed on a 5min clock *

 

– Conditioning –

AMRAP in 20min of:

200m run

:30 ME C2B

200m run

:30 ME thrusters  (135/95)

200m run

:45 ME C2B

400m run

:45 ME thrusters  (135/95)

 

– Mobility –

Banded distracted hip opener on back, leg bent, w/ 2nd band to load x 5min ea side

Banded distracted hip opener on back, straight leg, w/ 2nd bandistraton

BB hammy mash x 3-5in ea side

150506

“Don’t limit a child to your own learning, for he was born in another time.” –  Rabindranath Tagore

 

– Weightlifting –

1 snatch grip push press + 1 snatch balance + 1 OHS x 3 x 4 sets  (progressive)

* all reps completed on an 8min clock * 

 

– Strength/Gymnastics –

1a) front squat – 70% x 8 x 1, 75% x 5 x 1, 80% x 5 x 2

1b) HSPU – 4 x SM

* all reps completed on an 8min clock *

 

– Conditioning –

For time:

400m run

200 DU

20 OHS  (135/95)

20 alt KB clean & press  (1.5/1)

200m run

100 DU

10 OHS  (135/95)

10 alt KB clean & press  (1.5/1)

* 15min time cap *

 

– Mobility –

Cervical junction scrub w/ peanut x 3-5min

Thoracic credit card break w/ peanut and arms loaded OH x 3-5min 

Trap scrub w/ lacrosse ball x 3-5min ea side

Banded distraction OH x 3-5min ea side