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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
Monthly Archives: October 2012
Thursday 121101
This past weekend I had the privilege of watching Jason Khalipa, Pat Barber, Joe DeGain and Matt Lodin demolish the workout below at a recent L1 cert in NJ. And while I was impressed with the times they each put in … Continue reading
Posted in Programming
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Wednesday 121031
Midline/Skill NOT for time: 5 rounds 2 skin-the-cat (image, image) 5 parallette pass throughs (video) Conditioning EMOM for 15 minutes 3 power cleans @ 225/150# 3 muscle-ups
Posted in Programming
Tagged EMOM, muscle-up, parallete pass through, power clean, skin the cat
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Tuesday 121030
This is a deload week. The folks in the picture below give a clue as to some of the stuff we will be doing going forward. The next 17-18 weeks will cover 2 overlapping phases and will take us right … Continue reading
Posted in Programming
Tagged air squat, Burgener warmup, hand release push-up, hrpu, hurricane, push up, Sandy, sit-up, squat
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Saturday 121027
Amid Glares, Female Weight Lifters Compete Watch this video… Strength back squat (LB): 30 minutes to a 1RM Note: Take no more than 3 legitimate attempts at a 1RM. Use the first 15 minutes of the 30 minutes to work … Continue reading
Posted in Programming
Tagged Annie, back squat, bench press, deadlift, double under, LBBS, row, sit-up
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Wednesday 121024
The pictures below are from a recent CrossFit-style competition called the WarriorZ Throwdown. This competition featured some heavy hitters including the likes of Jenny Lebaw (doing the push-ups) and Rebecca Voigt. Their presence I’m sure was appreciated by fellow competitors … Continue reading
Posted in Programming, Words
Tagged competition, max for day, Pendlay row, press, reverse woodchop, run, snatch
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Tuesday 121023
Olympic clean: 15 minutes to max for day Strength back squat (LB): 5 x 3 @ 75%, rest 2 minutes Conditioning 15 minute AMRAP 3 power cleans @ 65% of max BUT NOT LESS THAN 155/105# 10 snatch-style kettlebell swings … Continue reading
Posted in Programming
Tagged back squat, clean, good morning, hand release push-up, hrpu, kbs, LBBS, max for day, power clean, push up
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Sunday 121021
Strength 1) back squat (HB): 1 x 3 @ 90%, 2 x 2 @ 95%, 2 x 1 @ 100%, 1 x 1 @ 105%, rest 2-3 minutes 2) 4 X 25 meter prowler push @ 45/25#, rest as needed … Continue reading
Posted in Programming
Tagged back squat, burpee, burpee over box jump, carry, deadlift, HBBS, muscle-up, pinch plate carry, prowler push, Regionals, T2B, wall ball
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Saturday 121020
Olympic Within 45 minutes, complete: 1) 10 x 1 snatch off blocks at low-hang (just below knees), as heavy as possible with perfect form, rest 60-90 seconds 2) 10 x 1 clean off blocks at low-hang (just below knees), as … Continue reading
Posted in Programming
Tagged clean from block, double under, jerk, jerk support, muscle-up, OHS, overhead pistol, pistol, rope climb, run, snatch from block
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