10-9-8-7-6-5-4-3-2-1

reps of the following
power cleans
kb swings
pull ups

Post WOD
4 x 8  GH raises

Back Squat
5-5-5-5

8 times 200 meter sprint

Post WOD 4 x 8 weighted good mornings

3 sets of max reps strict pull ups (3 minutes rest between sets and use weight)

Then 8 Minutes AMRAP of the following
3 Power Clean
20 Double Unders

Post WOD
40 GHD Sit Ups
2 Minute L-sit hold

Press 5-5-5+

Push Press 3-3-3+

Push Jerk 1-1-1+

Post WOD = Shoulder mobility work

As a reminder remember to log your weights.  Keep a detailed list of you workouts and it will be much easier from week to week to decide on how and where to start when completing different lifts.

Deadlift 

5-5-5-5+  (77.5%-80%1RM-82.5%1RM-85%1RM)

Then for time reps of the following

12-9-6-3

Hang Squat clean (75% Body weight or 60% 1RM)

Burpee pull ups

Post:

Hip mobility

 - We now have new log books.  These books may and should be left in the gym.   Everyone should be recording their loads and times on each and every lift completed.  Feel free to add any other information you might need.  Progress can not be made if you don't know where you stand! -

Bench Press
5-5-5-5

Then For Time
1 K Row
50 Thrusters (45/33)
30 Pull Ups

Post WOD
4 x 8 Weighted Dips

Hang Power Cleans
3-3-3-3-3

Then 4 Rounds for time of the following
5/5  Russian swings
5/5 KB Snatches
5/5 KB Push Press


Post Wod
4 x 6 Bent Over rows
3 x 6 Romanian Deadlift

Front squat
4x3
(use 85% of your one rep max)



Then For Time
7 pull ups
7 over head squats
14 pull ups
14 back squats
21 pull ups
21 hang power cleans
(115/75)


Post wod
Hip mobility
30 weighted back extensions

Strict Press
3-3-3-3-3

5 Rounds For time of the following

3 Shoulder to over head
10 Push Ups
25 Double Unders

Post WOD

4 x 6 Close grip bench
--

Deadlift
5-5-5-5-5

3 Rounds for time of the following
10 Squat Clean Thrusters (135/95)
10 Weighted Chin Ups

Post Wod
4 x 8 Snatch Grip Deadlift tempo 40x0

  Zercher Race

Complete 8 trips of 50 Meter Zercher Walk

One Minute On...One Minute Off...for 10 minutes of:

30 KB Swings (2/1.5pood)

*You have 1 minute to get 30 KB swings.  If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off.  Total time is 10 minutes. 

*For any penalty counted, perform  25 burpees. 

Post:

2 Min L sit  (Partition as needed)

3 Rounds for time of the following

400 Meter run
30 Overhead Squats (95/65 or 50 - 55 % of your one rep max )
21 Pull Ups

Post WOD
3 x 8 weighted good mornings
5 minute amrap of double unders
work on hip mobility for five minutes

Power Snatch
1-1-1-1-1

 4 rounds for time of the following

3 power cleans   ( 80-85% of your one rep max )
6 dead lifts  ( same weight as your cleans )
9 pull ups

Post wod
3 x 5 Peterson step up.

Push Jerk 

3-3-3 (find a new 3 Rep Max) 

8 Min AMRAP of:

30 DUs

200 M Row T2B

10 TTB

Post WOD 

4x8 Single arm KB Snatches

Find 1RM Front Squat

Then For Time 

4 rounds of the following

8 Front squats ( use 75% of new 1RM)

400 M Sprint

2 Minutes Rest

post WOD 

4 x 5 Weighted pull ups 

3 x 8 back extensions

Pressing Snatch Balance
3-3-3-3-3

Bear Complex

5 rounds of 3 times through this sequence.  Increase weight each set and you may NOT stop during the set.  rest 2 minutes between each round and record load used

Power clean
Front Squat
Push Press
Back Squat
Push Press

Post WOD
1 k Row

clean pulls

8 x 3 (working up to 90 to 110 % of one rep max power clean)

video demo of clean pulls
(Courtesy of Catalyst Athletics)


5 rounds of the following
rest exactly 1 minute between rounds

2 deadlifts  (85-90 % of your one rep max )
50 double unders

Post WOD 4 sets of 8 back extensions at tempo 3030.  Advanced should begin to add weight to the movement by holding a plate crossed in arms

Bench Press 3-3-3-3-3
(find a 3 rep max)
(First working set should be around 80% and you should finish around 95%)

Push Press 3-3-3-3-3
same rules as bench press

4 rounds of the following
400 meter run rest exactly 1 minute between rounds

Post WOD
Turkish get ups
3 sets of 3

4 x 6 split squat (tempo 30x1)
rest 90 seconds between sets

Then for time

30 WB (20/14)
10 weighted wide grip chin ups
25 WB
10 weighted wide grip pull ups
20 WB
10 weighted close grip chin ups
15 WB
10 weighted close grip pull ups

Post WOD
hip mobility
30 Glute Ham Raises 

Monday July 4th

We will have an open gym today at 10 am. Feel free to stop in and complete a hero workout to celebrate the holiday

Saturday July 2nd

Class times today will be at 9am, 10am, and 11am.  Sunday class this weekend will also be held at the normal time of 10 am.  If you would like to get a workout in on Monday July 4th please post your request or email me. 

May 2011 Challenge Finals

10 minutes to complete 2 tasks.  Each rep and each pound will receive one point.
1. Max Clean and Jerk
2. Max reps strict pull ups

If you can not attend this weekend do not worry.  Everyone will have through next Sunday to complete both Friday and Saturdays workout.

Three  rounds for Time of the Following

10 front squats
10 burpees
10 box jumps


Men's divisions
165 pound front squat / 30 inch box jump
105 pound front squat / 24 inch box jump

Women's divisions
95 pound front squat / 20 inch box jump
65 pound front squat / 16 inch box jump

 Post WOD
Hang Squat Snatch Skill Work