Sunday, July 6, 2014
Strength / Skill Push-up 5×5-8 reps *Keep forearms vertical to the ground at the bottom. Half kneeling Sword pull 5×5 reps *Alternate push-ups and half kneeling sword pulls Conditioning Complete as many rounds as possible in 15 minutes of: 5 Pull-ups 10 Push-ups 15 Squats *Compare your score from June 29, 2014. They are both…
Saturday, July 5, 2014
Strength / Skill Practice power snatch (up to 85%) for 10 minutes Back squat 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM Conditioning If you need to make more than 1 modification to workout A, perform workout B. A) Complete 4 rounds for time of: 400m Run 20 Kettlebell…
Friday, July 4, 2014
Strength / Skill Practice power clean (up to 85%) for 10 minutes Bench press 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM Overhead squat preparation mobility work 1, 2 Conditioning If you need to make more than 1 modification to workout A, perform workout B. A) Complete 10-9-8-7-6-5-4-3-2-1…
Thursday, July 3, 2014
Strength / Skill Pistol progression 1, 2, 3, 4 Deadlift 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM Conditioning If you need to make more than 1 modification to workout A, perform workout B. A) Complete the following for time: 400m Run 30 Kettlebell snatch in total (boys:…
Wednesday, July 2, 2014
Strength / Skill Front squat 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM Front squat 30X1, 5×4-5 reps, rest 60 seconds between sets Strict pull-up 5×5-7 reps (*Make sure to go over all the points BEFORE starting a pull-up; pinky knuckle over bar, shoulder positioning, stay hollow, rib cage…
