press's tag archives

11.14.14 CompWOD

Warm-up Mobility as needed Barbell warm-up for lifts Week 2 Oly 1) Cluster, work up to 80 of 1RM CNJ. 2x2 drop set 35lbs if 80% is over 220. Drop 20lb if 80% is below 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220lb. Repeat last week if you failed to reach weight. 2) Front squat Work up to 90% of 1RM . 2x3 drop 35lbs down if 90% is over 220lb. Drop 20lbs if 90% is below 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220...

Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push ups 500 rep medball circuit

Wednesday the 5th of November, 2014

Shoulder press 10-10-10-10 up to 60% Pull-ups 10-10-10 Rest as needed 3 efforts, each for time: Row 500 meters 15 Push Press 135/83* Rest the balance of 6 minutes Any drop of the bar=10 burpee penatly. Practice mental toughness! Includes last rep! Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push ups 500 rep medball circuit

04.30.14

Warm-up 1) 3rds NFT, 200 run/ 15 Push-up/ 10 Pull-up/ 5 Wall walk Barbell 2) Strict press 5-5-5-3-3-3-1-1-1 Skill work 3a) 1 Strict legless rope climb/ 100 meter run every 3 minutes x 5 3b) Practice kipping legless rope climb 3c) Strict HSPU, 1 min AMRAP/ 1 min rest x 3 rds WOD 4) For time: 2rds 1K row 30 Plate Burpees (45/25)  25 GHD or BFSU Sit-up

12.25.13

Optional WOD Warm-up 1) Pistol practice 2) 4 rds, 10 Push-ups/ 5 HSPU/ 10 Pistols Barbell 1) Strict press to 1-1-1-1-1 Push press 3-3-3-3-3 Jerk 5-5-5-5-5 Conditioning 2) 40 yd Sled push ladder Start at empty sled and push to 20 yd mark and back (hi/hi). Keep adding 20 lbs till max is reached Gymnastics 3) T2B x 3 sets