push press's tag archives

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

Wednesday the 18th of June, 2014

Strict Press 5-5-5-5-5+ Push Press 10-10-10 (50% of Training Max) Rest as needed The Cooper Test To undertake this test you will require a 400 meter running track - marked every 100m or a flat measured running area and a stop watch. The test comprises of seeing how far an athlete can run/walk in twelve minutes. The coach should record the total distance covered to the nearest 100 meters. Announcement We will be organizing a group to do the Battle Frog 5K obstacle course race on Nov...

06.03.14

Warm-up 1) 500 meter run x 2 (jog short side and run long side of block) 2) Mobility as needed Gymnastics  3) Push B Barbell 4) 5 efforts to find heaviest complex, 3 Push press + 2 Push jerk + 1 Split jerk Conditioning 5) 5 Rds each Even: 3 Power clean (heavy but not TNG) Odd: 10 Double jump lateral over the bar burpees Smolov Program Link Smolov spread sheet  

Wednesday the 21st of May, 2014

Push Press 3-3-3-3-3+ Split Jerk 1-1-1-1-1 Rest as needed 12 Minute AMRAP of: 30 Shoulder to Overhead 135/83 Run 500 Meters 60 Wall Ball Shots *Complete run only once. If athlete moves past second round of STO, move directly to Wall Balls SCORES Supplement: 3 Rounds NFT, 10 Strict Toes to Bar/20 seated dumbbell press

05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8x2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time:  400 run 12 OHS (95/65) 400 run 9 OHS (135/95) 400 run 6 OHS (165/110)      

05.14.14

Warm-up 1) 200 meter jog every 3 minutes x 3 2) 3x10 Good morning + Back squat + good morning (45/35) Barbell 3) Clean 8x2 (Add weight from last week)) 4) Push press 3-3-3-3-3+ (70-70-70-80-90%) add 5lbs to TM Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time: 5x10 KBS (70/53) 5x10 Box jump over (24/20) 5x10 Goblet squat 50 Burpees

05.07.14

Warm-up 1) Dynamic mobility drill warm-up 2) 3x10 (1 Good morning + 1 Back squat + 1 good morning) Barbell 3) Clean 8x2 (same weight across) 4) *Push press 5-5-5-5-5+ (65-65-65-75-85%) add 5lbs to TM *Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) 15 Minute AMRAP 500 Row 30 Push-ups 20 BFSU

04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3x1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6 min AMRAPs (Teams of 2 alternating), rest 1 minute after each a) 20 Thruster buy-in(95/65)/ Max dubs b) 20 Burpee buy-in/ Max OHS(95/65) c) 20 Cal row buy-in/ Max Box jumps(24/20) Each partner must perfor...

04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3x3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) "Isabel" 30 Snatch (135/95)

04.09.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3 rds, 3-5 Strict-Pause HSPU/ 15 GHD sit-up/ 10 Box jump (30/24) Barbell 3) Snatch to max for day, then 3x3 (70-75% of max for day) 4) Push press 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) For time: 5-4-3-2-1 Muscle-up Clean and jerk  (185/125) If you have a partner take turns completing each complete set prior to switching off prior to moving on tho the next set of lower reps. Example- M:5/5, F:5/5, M:4/4, F:4/4...etc. Immediately a...