A couple of notes:
- I will be gone all week, hanging out in Texas! So text/email/post with premptive questions.
- Feel free to work ahead and do Tues' stuff on Mon if you get into the gym (Midcity only) during reg class time Mon.
- oly either Wed or Fri, whichever you prefer.
-post scores from this week
- miss y'all!


Mon: off unless you want to work ahead

Tues: A1) Front Squat 5x5, rest :10
A2) back squat 5x10, rest :10
A3) BB Walking Lunge 5x24, rest 3min
B) side plank, amsap, 3x per side, rest 1min
C) 30 PERFECT heavy TGU not for time

Wed: off or Oly (no supplemental)

Thurs:
A) jerk balance 5x5, rest :90
B) push jerk 4-6x5, rest :90
C) 15min AMRAP:
3 UB c2b pull-ups, 3 UB ring dips (first scale is to 2/1 ring dips, then to ring dip negatives)
D) 10min amap:
3squat cleans 130lbs (scale if over 90% of 1rm)
3 box jumps 24" (step ups)

Fri: off or oly (no supplemental)

Sat:
A1) press 8-10x5, rest :30
A2) weighted pull-up cluster @50x1 1.1.1.1.1x5, rest :15, rest 3min
B1) bench press 5, 5, 5, 5, 5, rest :10
B2) db incline bench press 6, 6, 6, 6, 6, rest :10
B3) static hs hold amsap, rest 3min
C) bent over supinated bb row @41x2, 4-6x5, rest 2min

Sun:
A) hspu negatives, 40 reps
B) 7 Burpees Afap
:20 prowler push @100%
Rest 3min
5x
C) 7 UB c2b pull-ups
AD :20 @100%
Rest 3min
4x
D) row sprint :30 @100%
Rest 3min
4x
 


Comments

Lexi
05/27/2013 6:27pm

For Tuesday part B, AMSAP = as many seconds as possible? So what if we can hold it for an hour? =P

Reply
El
05/28/2013 4:09pm

Tuesday!
Squat-lunge by round
95-95
105-105
110-105
115-105x2Planks for 90s each
TGU w/ 16k kettlebell

Reply
Taylor
05/28/2013 4:22pm

All rounds
Front and back squats 125
Lunges 105
75sec each side x3
16kg TGU

Reply
Lexi
05/28/2013 8:09pm

All rds:
FS/BS: 115#
WL: 110#
Planks: 90sec
No TGU

Reply
Ivy
05/29/2013 5:45am

FS/BS: 100#
Walking lunges: 70#
Left plank: 30,45,45
Right plank: 45,30,45
TGU: 12 kg

Reply
Karla
05/29/2013 6:33am

Tuesday
Front Squat/Back Squat: 100
Walking Lunges: 82#
Side Plank: 45 Secs each side
TGU: 12 kg

Reply
El
05/30/2013 4:43pm

A) 105-115-115-120-120
B) 105-105-110-110-115
C) 22 rounds, negatives from 8+
D) 9 rounds @ 120# (90% of 135 1RM)

Reply
Karla
05/31/2013 8:44am

A) Jerk balance: 75-85-95-100-105
B) Push Jerk: 75-85-95-100-100
C) 15 rounds +3 (negatives)

Reply
El
06/01/2013 9:09am

Saturday
A) Press 65-70-75-70-70
All pull ups at 17.5
B) BP 75-80x4
Incline 20-25x4
C) 50-55-60-65-70

Reply
Ivy
06/02/2013 12:28pm

A) jerk balance: 65,75,75,80,80
B) push jerk: 75,80,85,85,90
C) 9 rounds (negatives)

Saturday
A) strict press: 45,50,52,53,55
Pull up negatives
B) bench press: 55,65,65,65,65
Incline db bench: 15#
Static hs hold: 45,60,60,60,60
C) have Not completed
D) (from Thursday) 7 rounds+ 1 clean (95# )

Reply
AV
06/02/2013 7:52pm

Tuesday
FS/BS 108, 113, 113, 113, 118
WL 88, 93, 98, 103, 108
side planks, 60, 60, 70 sec per side
30 painful TGUs at 12kg

Wednesday Oly
Snatch, 3x63, 3x73, 3x83
clean and jerk 3x63, 3x83, 3x93, 3x103

Thursday
Jerk Balance, 78, 83, 83, 103, 113
Push Jerks (did 6-8, whoops) , 6x93, 8x93, 8x103, 4x108, 8x103
AMRAP 3ub C2B/3ringdips
9 rounds plus 2 C2b/2ringdips
AMRAP Cleans @ 103 and boxjumps 24
5 rounds plus 1 clean

Saturday
A1)55, 60, 65, 65, 65
A2)5# the whole way
B1)83, 93, 93, 98, 100
B2)25#
B2)30, 28, 33, 28, 23 sec

Sunday
A) 40 HSPUs done Saturday night
B) Used sled inside due to rain
Sled is 103#
Added 135, 190, 205, 225, 225
S0, 238, 293, 308, 328, 328
C1) 7, 5, 4, 2
C2)8, 9, 9, 10 (finally broke double digits!)
D) 129, 131, 123, 132

Reply
Taylor
06/03/2013 5:56am

Oly squat snatch 95
Clean and jerk 115
Thurs
Jerk balance 105
Push jerk 105-115-120-120-120
14 rounds of c2b and ring dips
9 rounds of 10 min amrap
Saturday
Strict press 65-70-75-75-75#
10# weighted pull up
85# bench press
20#incline
1 min hs hold 5x
65# row
Sunday
180# sled (sled included)
C2b pull-ups/ calories
6-13
6-11
4-11
4-10
Rowing calories 140-142-143-141

Reply



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