150730

“The more things you do, the more you can do.” – Lucille Ball

 

OPEN GYM

– or –

 

– Weightlifting –

1) Snatch lift offs – 5 x 2

* all reps completed on a 5min clock *

2) Snatch balance – 5 x 3

* all reps completed on a 5min clock *

3) Pause front squat – 5 x 3 (2-3sec pause at bottom)

* all reps completed on a 5min clock *

4) Split jerk – 5 x 2

* all reps completed on a 5min clock *

 

– Conditioning –

For time:

25 box jump overs

50 DU

25 KB/DB snatch right arm

50 DU

25 KB/DB snatch left arm 

50 DU

25 box jump overs

 

– Mobility –

Sink holds @ 1min on – 1min off x 6min (when off, scrub/mash shoulder various ways)

Extension holds @ 1min on – 1min off x 6min (when off, mash forearm w/ BB)

 

150729

“If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be.” – John Heywood

 

– Strength –

Deadlift – 4 x 8

 

– Conditioning –

AMRAP in 5min:

1a) Alt DB bent over row

1b) Alt DB bench press

* rest 1min *

2a) DB pullovers

2b) Alt DB hammer curls

 

– Finisher –

AMRAP in 5min:

5 offset pushups L

5 offset pushups R

5 close grip pushups

5 broad jumps

5 KB swings

 

– Mobility –

T-Spine mash on peanut w/ weight x 3-5min

Lat peel w/ lacrosse ball x 2-3min ea side

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

 

150728

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.” – Jamie Paolinetti

 

– Weightlifting –

Every 2min x 10min:

3 position clean complex – deadlift + clean pull + tall clean

 

– Strength/Gymnastics –

1a) ring dips – 4 x SM (10-15)

1b) ring rows – 4 x SM (15-20)

* all reps completed on an 8min clock *

 

– Conditioning –

4 rounds for time of:

400m run

8 front squats  (L2 – 185/125, L1 – 135/95 ** for every 20lbs you drop, add 2 reps **)

* 12min time cap *

 

– Mobility –

Super Frog x 3-5min ea side

Banded Wall Squat x 3-5min

QL/glute/hip mash w/ lacrosse ball x 3-5min ea side

“Whatever it takes.” – Tuesday

150727

“Life is made up of small pleasures. Happiness is made up of those tiny successes. The big ones come too infrequently. And if you don’t collect all these tiny successes, the big ones don’t really mean anything.” – Norman Lear

 

– Weightlifting –

Every 2min x 10min:

Hang snatch + Power snatch + Full Snatch 

 

– Strength –

Every 2min x 8min

Back Squat – 3reps

 

– Conditioning –

For time:

21 – 15 – 9 

Full snatch (L2 – 95/65, L1 – 75/55)

C2B (L2 – as written, L1 – pull-ups)

 

– Mobility –

Turkish Get-Up progression stability x 5min ea side

150724

 “‘Until you’re twenty, you have the face you are born with, and after that you have the face you deserve’, and I really loved that – the idea that you wear who you are on your face.” – Jennifer Lopez

 

FRIDAY NIGHT LIGHTS

The Fittest in Kansas 15.4

 

AMRAP in 7min of:

3 clean & jerk  (135/95)

3 T2B

6 clean & jerk

6 T2B

9 clean & jerk

9 T2B

12 clean & jerk

12 T2B

etc……….

150723

“The more you reason the less you create” – Raymond Chandler

 

OPEN GYM

– or –

 

– Weightlifting –

1) EMOM x 5min – 3 TNG Power Snatch (progressive)

2) EMOM x 5min – 2 TNG Power Clean + Push Jerk (progressive)

 

– Strength/Gymnastics –

1a) Front Squat – 4 x 3, 1 x ME

1b) HS walking – 3 x 15-20ft, 1 x ME

 

– Conditioning –

For time:

1min row

40 box jump overs  (L3/L2 – 24/20, L1 – 20/16)

30 deadlifts  (L3 – 255/175, L2 – 225/135, L1 – 185/105)

20 C2B (L3/L2 – as written, L1 – pull-ups)

 

– Mobility –

Chicken wing x 2-3min ea side

Lat smash w/ your choice x 2-3min ea side

Plate saw x 2-3min ea side

150722

“The biggest sin is sitting on your ass” – Rose F. Kennedy

 

– Strength –

1) Deadlift – 3 x 10

 

AMRAP in 5min:

2a) DB Bench Press 

2b) DB Bent Over Row

* 1min rest *

AMRAP in 5min:

3a) Headbangers

3b) DB Hammer Curl

 

– Finisher –

50 KB swings

50 lunge jumps

50 pushups

50 abmat situps 

 

– Mobility –

Quad cheese wire x 3-5min ea leg

Anterior hip magic x 3-5min ea leg

Rectus Femorus tendon mash w/ lacrosse ball x 2-3min ea leg

 

150721

“How soon ‘not now’ becomes never.” – Martin Luther

 

– Weightlifting –

Every 2min x 10min:

3 position clean (floor, knee, power) + 1 jerk – (progressive, but focus is on technique)

 

– Strength/Gymnastics –

1a) STRICT Press – 5 @ 75-80%, 4 @ 80-85%, 3 @ 85-90%, 2 @ 90-95%, 1 @ 95%+

1b) STRICT Pullups – 3 x SM (weighted), 1 x ME (bw only)

* all reps completed on an 8min clock *

 

– Conditioning –

21 thrusters  (L3 – 115/95, L2 – 95/65, L1 – 75/55)

21 KBS  (L3 – 70/53, L2 – 53/35, L1 – 44/26.5)

400m run

15 thrusters 

15 KBS 

400m run

9 thrusters

9 KBS

400m run

 

– Mobility –

Front rack tack & floss w/ BB x 2-3min ea side

Banded front rack x 2-3min ea side

Posterior shoulder degristle x 2-3min ea side

 

150720

“It is not the mountain we conquer but ourselves.” – Edmund Hillary

 

– Weightlifting –

EMOM x 10min:

Hang Snatch – above knee (progressive)

 

– Strength –

EMOM x 8min:

Back Squat – 3 @ 55-60%, 2 @ 65-70%, 1 @ 70-75%, 1 @ 75-80%, 1 @ 80-85%, 1 @ 85-90%, 1 @ 95%+

 

– Conditioning –

EMOM x 3min:

75 DU

25 wall ball (20/14) – (L3 – 12ft, L2 – as written, L1 – SU, 9ft)

* repeat for 4 cycles *

 

– Mobility –

Banded hip opener w/internal rotation x 2-3min ea side

Banded wall squat w/ internal rotation x 2-3min ea side

High glute mash x 2-3min ea side

150717

“If a person with a bullet in Dallas can change the world, imagine a person with an idea could do” – J. Michael Straczynski

 

FRIDAY NIGHT LIGHTS

 

Fittest in Kansas 15.3a/15.3b

 

15.3a 

– 15min to establish 1RM Deadlift

15.3b

AMRAP in 7min:

burpees to a 6in target