Workouts for Week of Aug 31st - Sept 5th

August 30, 2015

We had such a blast Saturday during our fitness fundraiser for Arms for Asher & SMA Awareness! Thank you everyone who was a part of our event in any way!

 

 

 

Monday

10:00- 5X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee)
– work to a max for the day

10:00 - 4X3 Push Jerks + 2 Jerk Grip OHS
– work to a max for the complex, rest 2:00, from rack

4 Rounds For Total Time, Rest 1:00 after 2 Rounds:

Modest Mouse:
3 Ring Rows
3 Ring Dips or Ring Push-Ups
5 Hang Power Snatches 75/45#
15 Box Jump Overs any height

Adapting & Aspiring:
3 Muscle-Up Transitions
5 Power Snatches 105/75#
15 Box Jump Overs 20"

Competitive Edge:
3 MU (may be banded)
5 Power Snatches 135/95#
15 Box Jump Overs 24″

On your own time:
3x3 Wall Walks - hold handstand tight & hollow for 3 seconds before descent

 

Tuesday

10:00- 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee)
– work to a max for the day

10:00 - 5X1 Push Jerk Behind the Neck In Split + 1 Split Jerk (with 3 count OH hold in split)
– stay below 90% and concentrate on weight being distributed evenly in the OH split position, from rack

With a partner - switch every 10 reps (rope climbs, every 1) For time:

Modest Mouse:
6 Seated Rope Climbs
20 Jumping Back Squats 35/15#
30 Dumbbell Push Press 30/15#
40 Abmat Sit-ups
30 Dumbbell Push Press 30/15#
20 Jumping Back Squats 55/35#
6 Seated Rope Climbs


Adapting & Aspiring:
3 Box Rope Climbs (as high as possible)
20 Jumping Back Squats 55/35#
30 Dumbbell Push Press 40/25#
40 Hanging Knee Tucks
30 Dumbbell Push Press 40/25#
20 Jumping Back Squats 55/35#
3 Box Rope Climbs (as high as possible)


Competitive Edge:
3 Rope Climbs (legless if able)
20 Jumping Back Squats 65/45#
30 DB Push Press 50/35#
40 TTB
30 DB Push Press 50/30#
20 Jumping Back Squats 65/45#
3 Rope Climbs

On your own time:
3 times -
Walk length of the wall on your toes
Walk length of the wall on your heels

 

Wednesday

Front Squats:
1X3@75%, 1X3@80%, 1X2@85%, 2X1@90%
– based on 1rm Front Squat, rest 90 sec., NO BOUNCE out of bottom

9 - 7 - 5 For Time:

Modest Mouse:
Pull-Ups
Rig Candlesticks
Hang Power Cleans 85/55#
Overhead Box Squats 85/55#

Adapting & Aspiring:
Chest-to-bar Pull-Ups
Toes-To-Bar
Hang Power Cleans 115/85#
Overhead Box Squats 115/85#

Competitive Edge:
Muscle-Ups
Hang Power Cleans 155/105#
OHS 155/105#

On your own time:
3x6 Glute Ham Raises (weighted if able)
3x6 Back Extensions (weighted if able)

 

Thursday

For Time:
200' Partner Sled Push @ Challenging Weight


With a partner, partner keeps track of hold times & assists if needed:

1) 4x:15 frogstand or tripod holds
- try straight arm (working balance on hands)

2) 4x:15 bridge holds

3) Accumulate 30 handstand weight shifts - back to wall or on box

Altogether As A Group:
4min - tabata hollow rocks (in straight/hollow body position)

On your own time:
2:00 ME Calorie Row

 

Friday

15:00 to work to a 1 Rep Max Snatch

For time:

30 Back Squats
20 Pull-ups (band if needed)
10 Shoulder-to-Overhead
- Weight Decrease -
30 Front Squats
20 Pull-ups
10 Shoulder-to-Overhead
- Weight Decrease -
30 Overhead Squats
20 Pull-ups
10 Shoulder-to-Overhead

Modest Mouse - 65/45#, 45/25#, 35/15#
Adapting & Aspiring - 95/65#, 65/45#,
Competitive Edge - 135/95#, 95/65#, 65/45#

 

On your own time:
Work on a personal goal, ask coaches for drills if needed

 

Saturday - FREE 9AM CLASS

12:00 for 4 sets of 1/leg of
Weighted Front Rack Step-Ups
(Keeping body control first priority, get to heaviest weight possible & use a box of appropriate height.)

4 rounds for time:

Modest Mouse:
32 Tuck Jumps
16 Jumping Air Squats
4 Hand Release Push-ups

Adapting & Aspiring:
32 Double-Unders (or attempts)
16 Jumping Air Squats
4 Piked Headstand Push-Ups

Competitive Edge:
32 Double-Unders
16 Jumping Air Squats
4 Handstand Push-Ups (kipping allowed, deficit if able)

*Rest 1:00 Between Rounds

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload