Thurs 12.27.12

 

10min EMOM

7 Push Press (115/75)

10 Back Squat (115/75)

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Max Weighted Pull Up

Max Weighted Push Up

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10 Rounds

10 Box Jumps

10 Push Ups

Thurs 12.20.12

 

Heavy Log Clean & Press 

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Bench Press 5x3

then...

15min EMOM

5 Bench Press (odd min)

3-5 Strict Chest to Bar Pull Ups (even mins)

 

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10x10 GHD Sit Ups w. Partner

 

 

 

Tues 12.18.12

Front Squat

2 x 5 @ 80%

2 x 4 @ 85%

2 x 3 @ 90% 

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RDL 5x5 

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Death By Prowler

10 Minutes

**Share a prowler with a partner. One partner takes it to the fence, the other takes it back. Add a plate each round. Start @ zero, see how high you can go. 

 

 

The Week I Missed Posting

Tuesday November 27th

 

Part A
10min EMOM
5 Hang Power Cleans (155/105)
10 Push Ups


Part B

6 Rounds
3 Snatch @ 75-80%
50m Farmers Walk (32/24kg)


Part C
5x10 Weighted Hip Extensions


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Thursday November 29th

Part A
Pause Bench 5x3


Part B
21-15-9
Bench Press (BW/.75)
Pull Ups


Part C 
L-Sit Finisher

Tues 12.11.12

5x 200m Row 

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Power Clean Single 

 

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5 RFT

5 Clean & Jerk (touch & go)

20 Pistols

 

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Glute Ham Raises

 

 

 

 

Videos of the Workout:

Thurs 12.6.12

5x3 Push Jerk

then...

5x 3-6 Strict Weighted Ring Dip

• Increase weights with sets. Start off being able to do 6, then finish with no more than 3. 

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2x 90 Seconds Max Stone Over Yoke - 95/45

• Perform in partners and toss stone over yoke to your partner
• Score per round is total reps over the yoke

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21-15-9

Chest to Bar Pull Ups

Plyo Pushups 

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Lu Xiaojun Weekend Motivation:

110kg (242.5lb) Muscle Snatch @ 77kg (169.7) BW

http://www.allthingsgym.com/2011/11/lu-xiaojun-110kg-muscle-snatch/

Tues 12.4.12

Circle Mobilizing!!  

 

Photo Courtesy of Josue :)

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Circle Clean Time

10 Minutes

**In teams of 3 take turns cleaning a bar
**Increase weight over rounds
**Prioritize quality over quantity (full squat)


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Deficit Deadlift 5x5

 

Reggie

Brian

Alex

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Kenya Competition Workout:

8 Min AMRAP

8 - 16 - 24

Front Squat (115/75)

Hand Release Pushups

Box Jumps