07.24.14

Rest day

07.23.14

Warm-up 1) Mobility as needed 2) Goblet squat/ Legless rope climb (determine reps as part of your warm-up) Gymnastics 3) Push B Barbell 4) Back squat week 9/ day 2, [1 x 3@ 60%, 1 x 3@ 70%, 1 x 4@ 80%, 1 x 3@ 90%, 2 x 5@ 85%] -If you have missed lifts on the first day of the cycle make sure you adjust your max lower as needed. Conditioning 5) "Triple 3" Row 3,000 meters 300 double-unders Run 3 miles

07.21.14

Warm-up 1) Mobility as needed 2) Russian KB breathing ladder (53/35) 1-15 Gymnastics 3) Pull A Barbell 4) Power clean to max in 8 minutes(strict cap), rest 2 minutes 8 Minute AMRAP of Max rep Power clean @90% of max Conditioning 5) Each round for time, rest 6 minutes after each round 3 rounds 30 Burpees 20 C2B pull-ups 10 Strict HSPU

07.21.14

Warm-up 1) Mobility as needed 2) Double-under Flight simulator 5-25-5 Gymnastics 3) Push A Barbell 4) Back squat week 9/ day 1, [1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%] Conditioning 5) 5 rounds, each for time 10-15 UB Thrusters (95/65) 200 meter sprint rest 90 sec after each round rest 8 minutes 5 minute AMRAP 50 Push-press 50 Cal row

07.20.14

Rest Day Tomorrow will begin the "Intense Smolov Cycle". Get ready for more pain!

07.19.14

Warm-up 1) Mobility as needed 2) 4 x 250meter row, rest balance of 2 minutes Barbell 3) Snatch to max in 3 attempts 4) Clean and jerk to max in 3 attempts Gymnastics 5) Gymnastics Pull B Conditioning 6) Team Metcon, (Same sex teams of 3 or Crush teams) Follow the leader Each athlete: 100 Double-unders Each athlete: 15  CNJ (135/95) Each athlete: 30 Box jump over (30/24) As a team Men 70 Thrusters (135/95) 60 C2B pull-ups 20 Muscle-ups Women 70 Thrusters (9...

07.18.14

Warm-up 1) Mobility as needed 2) Practice Kettlebell snatch. Work up in sets of 3/arm using the heaviest load possible Gymnastics 3) Push B Barbell 4) No foot Power snatch 3x3 5) No foot Power CNJ 3x3 Do not perform these touch and go. Reset after each lift and perform without moving feet. Aim to set up your feet in your receiving position as a means to be able to get under bar faster. Conditioning 6) 3 rounds for time: 25 KBS(70/53) 15 Regional standard Box jumps(24/20) 5 ...

07.17.14

Rest Day  

07.16.14

Warm-up 1) Mobility as needed 2) Practice Pistols-8-12 EMOM x 5 minutes Gymnastics 3) Pull A Barbell 4) 3x20 Front rack lunges Conditioning 6) Death by Thruster (135/95) Simplicity i kills. Who has what it takes to get out of the 11s and score some 12s?

07.15.14

Warm-up 1) Mobility as needed 2) 3 rounds, even: 200 meter run/ odd: 30-50 Double-unders Gymnastics 3) Push A Barbell 4) Muscle-clean to heavy (Use as warm-up, not a max) 5) Hip clean + 2 Jerk, 5 sets building Conditioning 6) For time: "Diane" 21-15-9 Deadlift (225/155) Strict HSPU  Gym record is 3:11. Video evidence required. No prizes offered for breaking record. Tough shit!