Saturday 2-1-14

"Jason"
100 Air squats
5 Muscle ups
75 Air squats
10 Muscle ups
50 Air Squats
15 Muscle ups
25 Air Squats
20 Muscle ups

Friday 1-31-14

3 Rounds

25 KB Swings (53#/35#)

200 M Run with kb

Thursday 1-30-14

Snatch 

2-2-2-2 (moderate weight)

*Focus more on PERFECT form and clean reps then heavy weight

then...

4 Sets

1 power clean + 2 push press  (moderate weight)

*Focus on solid receiving position and proper mechanics of the push press. 

 

Wednesday 1-29-14

FOR TIME

10 Pull ups

10 Burpees

10 Pullups

9 Burpees

10 Pull ups

8 burpees

10 pull ups

7 burpees

10 pull ups

6 burpees

10 pull up

5 burpees

10 pull ups

4 burpees

10 pull ups

3 burpees

10 pull ups

2 burpees

10 pull ups

1 burpee

Tuesday 1-28-14

Back Squat

3 X 7 (moderate weight)

Then...

Spend the remainder of the hour doing mobility.  Focus on a specific issue and ask the coach what to do to fix it.  Then attack it like you would a workout! 

Monday 1-27-14

This week begins our first "De-Load" phase of two that we discussed at the beginning of this cycle.  The weights you will be using are going to be "Moderate".  This means that we DO NOT want you to push to max weights for sets, but instead to go to a heavy, but comfortable weight.  You should not have soreness the next day or fail any reps during the workouts.  Please take this week seriously and allow your body to recover before heading into the next phase our cycle.  

You will also notice that the metcons will be be mostly body weight, or VERY light weight.  This is also to give the central nervous system a break and your muscles time to recover.  Hope you've been pushing hard through this last few weeks and are excited for the next few.  

Strict Press

3 X 5 (Moderate weight)

Then...

10 rounds

5 Push ups

10 toes to bar

Saturday 1-25-14

"McGhee"

AMRAP 30 MIN

5 DL (275#/195#)

13 Push ups

9 Box Jumps (24"/20")