Entries from January 22, 2017 - January 28, 2017
Friday 1.27.2017
Thursday, January 26, 2017 at 10:17PM
Mobilize.
Power cleans. Progressive loading to prepare for wod.
100 Double Unders
3 Toes to bar, 3 Power Cleans (95/155)
6 Toes to bar, 6 Power Cleans
9 Toes to bar, 9 Power Cleans
(repeat 100, 3/3, 6/6, 9/9 sequence until time expires)
Thursday 1.26.17
Wednesday, January 25, 2017 at 10:15PM Buy in: Tabata downdog progression. Mobilize.
Thrusters 5 sets of 10 reps (unbroken) Progressive loading (add weight each set or until you reach a challenging enough weight). Not for time. Rest as needed between sets.
Assistance work:
3 sets of
5 Muscle-Ups (ring or bar)
10 Handstand Push Ups
15 GHD or Ab-mat sit-ups
Wednesday 1.25.17
Wednesday, January 25, 2017 at 12:09AM Buy in: Walk 400 meters. 10 reps Cat/Camel, Bridges, Side-lying bridges, hip-thrusts, ghd sit-ups, toes to bar.
Deadlift 10 heavy singles. Walk 200 meters between reps. Begin counting@70%.
Tuesday 1.24.17
Monday, January 23, 2017 at 07:09PM Buy in: Unloaded barbell complex- 7 reps: snatch grip deadlift, snatch grip rdl, hang power snatch, Overhead squat (do these "quarter-rep" style, not to full depth), Power snatch-balance. Mobilize.
Progressively load Snatches to prepare for the workout.
Every minute on the minute for 10 minutes complete 3 reps Snatch (power or squat)
Then:
In 7 minutes complete as many rounds as possible of:
10 Bar-facing burpees
10 Snatches 63/115
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