Friday, October 1, 2010

Front Squat
5-5-5-5

rest 90 seconds

4 rounds resting 1 minute between each round:
10 Squat Clean
15 GHD sit-ups
400m run
Scoring is your slowest round.
No stopping during the round, thats what the 1 minute is for. Chose an appropriate weight on the squat clean; a weight that requires work BUT will not have you resting throughout the set of 10.

http://www.youtube.com/watch?v=0qEpJxCVV-4
good squat clean

Thursday, September 30, 2010

Snatch:

5 Sets of 5 @ 70% of 1 Rep Max

resting no more than 90 sec in between sets

For time:

4 Rounds

20 Ring Dips

10 Goblet squats (2 pood/1.5 pood)

400m run

Wednesday, September 29, 2010

Part 1:

In 10 minutes 2-RM Clean (Power or Hang) & Burpees:

Use the first 2 minutes to warm up with bar or lightweight then proceed to work toward your 2-RM. After finding your 2-RM, use the remainder of the 10 minutes to perform Burpees for max reps. Ex: It takes 7 minutes to acheive a 215lb. 2-RM and in 3 minutes you performed 50 Burpees then your score is 265.

rest 90 seconds


Part 2:

Max Reps
4 min Air Squats
rest 30 sec
3 min Pushups
rest 30 sec
2 min Situps
rest 30 sec
1 min Muscle-ups



Add Part 1 & Part 2 and post your results

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Tuesday, September 28, 2010

Warm-Up:
Row 1000m

For Time:
21-15-9
Deadlift @ 70-75% of 1-RM
C2B Pullups
SDLHP (1.5 pood/1pood)
Knees-2-Elbows

http://www.youtube.com/watch?v=-ceM4HHukhE

Monday, September 27, 2010

4 Sets
Push Press x 5
Rest 90 Seconds
10 Min AMRAP:
10 HSPU
10 x 30"/24" Box Jump
10 Pullups

Friday, Sept 24, 2010

Take 10 - 12 min to find 1-RM of Split Jerk
rest 2 min

3 Rounds:
Counting your reps take 1 min at each station:
Thruster (95 lb/75 lb)
Double Unders (best unbroken string of D.U in a min)
Kettlebell Swings (1.5 pood/1 pood)
GHD Sit-ups
rest 1 min

Thurs, September 23, 2010

5 Min AMRAP

10 Ring Pullups

15 Squat

Rest 2 min

5 Min AMRAP

10 Ring Dip

15 Box jump

Rest 2 min

5 Min AMRAP

5 Muscle-up

5 Snatch (70% 1-RM)

Some Words of Advice: Might be best not to let yourself get into this position