Monday, May 25, 2015

Saturday, May 23, 2015

Saturday

Regular Saturday workout at 10am.

Gym closed Sunday & Monday for Memorial day weekend.

Friday, May 22, 2015

Friday

Strength:
Wendler 5-3-1 Cycle 2
add 10# to your 1rm and recalculate your training weights
65% x 5
75% x 5
85% x 5+

Conditioning: compare to Jan 29, 2014
Perform the following for time, in any order
36 barbell thrusters 95/65
36 chest-to-bar pullups
36 bar-hop burpees
3 x 300m runs
72 double unders
36 barbell step-ups 95/65; 24/18

Thursday, May 21, 2015

Thursday

Skill:
EMOM 10 min

  • clean pull
  • clean high pull
  • muscle clean
Conditioning: compare to April 27, 2015
For time:
6 front squats 155/115
6 hang pwr cln + s2o
6 str. pullups

5 fr. squats
5 hng pwr cln + s2o
5 str. pullups

(continue on down to 1)

Wednesday, May 20, 2015

Wednesday

Strength:
Wendler 5-3-1; Cycle 2
OVERHEAD PRESS
(add 5# to your 1rm and re-calculate your training weights)
65% x 5
75% x 5
85% x 5+

Conditioning:
10 x 100m tempo runs emom
5 x 50 m tempo runs emom

Cash-out:
50 v-ups

Tuesday, May 19, 2015

Tuesday

Strength Assistance:
Superset the following 3 x: 15 Hip/back extensions/5 Ball-up to tuck lever (bar or rings)
(sub toes to kb on floor for ball-ups if necessary)

Conditioning:
1/4 "Murph" or 1/2 "Murph

1/4:
400m run
25 pullups
50 pushups
75 squats
400m run

1/2:
800m run
50 pullups
100 pushups
150 squats
800m run


Monday, May 18, 2015

Monday

Strength: Wendler 5-3-1; Cycle 2
on this 2nd cycle add 10# to your 1rm back squat and recalculate your training weights
BACK SQUAT
65% x 5
75% x 5
85% x 5+

Work Capacity:
Kettlebell complex: 60 unbroken reps
12 single arm swings (6L, 6R)
12 alternating swings
12 russian swings
12 clean & press (6L, 6R)
12 snatches (6L, 6R)

men 53#, women 35#
GO UNBROKEN OR DO 10 BURPEES

Conditioning: Compare to March 6, 2013
A) 5 RFT
* 5 Squat Clean-->Thruster (135/95#)
* 10 Slams (20/10#)