041615 Strength and Conditioning
A. Overhead squat, 5x2, 2:00 rest
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8:00 @85%
8 pull ups
12 KB swings
200m run
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4:00 rest
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8:00 @85%
8 burpees
12 overhead weighted walking lunges
150m row or :60 airdyne
041515 Strength and Conditioning
Back squat, 3-2-2-1 @21x1 tempo, 2:00 rest
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EMOM for 8:00
Evens- 35 double unders
Odds- 12 wall balls
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3 sets for even times:
6 CTB pull ups
8 DB thrusters
10 burpee box jump overs
2:00 rest
041515 Strength and Conditioning
10:00 muscle up practice- work on transition from the ground from last week. Along with that, this week incorporate using a band to help with faster transition. Band should be underneath butt, arms straight, feet off the ground. Use the band to help propel your hips towards the rings to work on pulling the rings to the correct place (coaches will demonstrate)
Power snatch, build to a tough single in 12:00
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AMRAP in 7:00
5 power snatches @ 60-70% of B
8 Toes to bar
200m run
041415 Strength and Conditioning
As you know we have been changing a few things. Now I'm gonna blow your mind. For the next bit we are going to get rid of the score board. What?! Yep. We Sure is. This is what I want from you guys; Your name and if it was RX or not...that's it. Your goal should be perfect technique and ROM while stimulating the energy system we are working. If a time/score is needed you will be informed that we are testing and to go for it.
So, to sum it up, technical precision while stimulating the RX energy system is what I want. Sometimes we let things slip if we are racing a clock. Let's go get stronger. Wooooo!
A. Squat clean clusters, 5x1.1, :10 rest between singles, 2:00 rest between sets
B. Halting snatch grip deadlift (off ground, below knee, mid thight) 4x1 starting @1RM and adding, 2:00 rest
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EMOM for 8:00
Evens- 100m sprint
Odds- 10 burpees
041115 Strength and Conditioning
Work at a heart rare of 155 or below. That means if you are in the middle of the set and your HR spikes, Stop. Let your HR recover to the 155 Mark and continue. This is our second LSD session of the week.
1000 meter row
50 double unders
25 Snatches (115)
50 double unders
25 Thrusters (135)
50 double unders
25 Cleans (155)
50 double unders
25 deadlifts (175)
50 double unders
1000 meter row