tuesday 7.17.2012

This week is another week of rest as needed between lifts. Its still going to be a busy hour, but make the reps count and get recovered.

1. power clean + clean:
   4x1@75% 1RM clean
   
2. snatch balance:
   3@70%
   2x3@75%
   2x3@80%
   
3. push press:
   4x5@85%
   
4. a) reverse hyper: 3x12, heavy
   b) 3x :30 L-sit
   
5. 3RFT:
   8 turkish get-ups, 70/53lbs
   5 muscle ups
   
   *sub: MU = 12 c2b pull-ups, 12 ring dips

monday 7.16.2012

*In case you forgot...
Tell your friends.


On another note. The CrossFit Games was pretty awesome. Some people really disappointed us, but others surprised and shined.

I guess it goes to show you...shrug off longer WODs and focus too much on lifting and explosiveness, and you'll end up with a sprint triathlon that kicks the shit out of you for the next four days.

1. power snatch+snatch:
   4x2@77%
2. jerk:
   5x2@80%
3. clean pull:
   5x4@98% (of clean)
   *explosive hips, relax elbows but don't pull with them. use aggressive shrug.
4. a) back squat:
   8@65%
   8@70%
   6@80%
   6@85%
   b)weighted GHD sit-up:
   4x10
   *use med ball or dumbell held at chest, NOT stomach.
5. AMRAP 15:00
   50 DU
   25 SDHP, 70/53
   10/7 diamond grip push-ups

7.14.2012

1. snatch:
   2@75%
   1@80%
   1@83%
   1@85%
   1@83%
   1@80%
   
2. clean & jerk:
   same scheme as above.
   
3. RDL:
   4x8@58% of 1RM back squat
   
4. couplet for time:
   wall ball: 50-40-30-20-10
   t2b: 25-20-15-10-5
   

friday 7.13.2012

Who's in for a Sunday session this week? I'll plan on being there at 10-10:30 depending on the response I get. We'll blast out a quick 1-2 hour session and call it a day.

1. 2 position snatch (floor, thigh):
   2x1@75%
   2x1@80%
2. snatch pull:
   5x5@96%
3. snatch push press:
   5x578%
4. back squat:
   10@60%
   10@65%
   8@70%
   8@75%
5. 10-9-8-7-6-5-4-3-2-1 reps for time:
   power clean, ~65% 1RM pwr cln. If that equals less than 135/95, do 135/95.
   burpees

thursday 7.12.2012

REST YO'SELF!

Mobilize. Stretch. Ice. Do it up.

wednesday 7.11.2012

Remember guys, this week and next are "rest as needed" between sets. That said, don't waste too much time between lifts. We're still covering a lot of stuff here.

1. 2 position clean (floor, thigh):
   2x1@75%
   2x1@80%
2. clean deadlift:
   5x5@105%
3. front squat:
   5@70%
   5@75%
   5@80%
   5@85%
   *Get in the bucket on these. Think LOW squat clean catching.
4. 5 rounds for time:
   10 overhead lunges, 135/95
   10 GHD sit-ups
   10 hip extensions

tuesday 7.10.2012

For those of you who even attempted "King Kong" at ANY weight....bad ass. Feeling that STREMPH yet?? Stick to the plan man!

On another note, I was driving my Triumph (calling it by name because its the baddest machine I've ever owned) to Trader Joe's to pick up a few snacks. I passed Club Fitness. God, I love that place. The shit I see when I drive by there. Its like a hamster cage full of treadmills and elliptical machines. Hilarious!

So what did I see tonight? A guy...on an elliptical machine...WEARING A WEIGHT VEST. Holy shit. That is all.

1. power clean + clean:
   4x1@75%
   
2. snatch balance:
   2x3@70%
   2x3@75%
   3@80%
   
3. push press:
   5x5@80%
   
4. 3 rounds for time:
   15 unbroken pull-ups
   10 unbroken box jumps, 30/24"
   3 wall climbs
   
   *unbroken box jumps you say?? that's right. I went there.