280114 Вторник

1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2.  Skills
12 minute pull up/ring dip ( or bar muscle up) Wave
Min 1, complete 1 pull up/rd(Muscle up.)
Min 2, complete 2 unbroken pull ups/rd(Muscle ups.)
Min 3, complete 3 unbroken pull ups/rd(Muscle ups.)
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes. 

240114 Пятница

1.   Metcon
"Opening Day"
21-15-9 of:
Wall Balls, 9/6kg
Pull ups
Thrusters, 42,5/30kg
Box Jumps, 60/50sm
KBS, 53/35

2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) - looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

3.  Front Squat
A.  3RM
B.  10RM

230114 Четверг

1.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 60/40kg
10 Burpees

2.  Skills
7x1 3-Pos. Pausing Squat Clean - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.  

220114 Среда

1.  Metcon
For time:
50-40-30-20-10 Wall Balls, 9/6kg
25-20-15-10-5 TTB/ Hanging knee raises/ x2 Sit ups

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

180214 Суббота

 "OGAR STRONG"
AMRAP 14:
3 TNG Snatches - you choose weight
1 Muscle up( 3 C2B pull ups/3 ring dips)
12 Wall Balls

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170114 Пятница

1.  Metcon
"ECC Event 3"
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 50sm
9 Back Squats, 80/50kg- From the ground.

160114 Четверг

1. Metcon

30 Snatches for time, 50/30kg power or squat allowed.
EMOM complete 30 Double unders

2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) - looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
3.  Midline
5x10 GHD Bench Press
These are not for load. Use and empty bar.  Don't let the bar drift toward your waist as you press. Keep it in line with your shoulders.  Slower is better.

140114 Вторник

1.  METCON
For time:
1K Row
30 Deads, 85/60kg (scale as needed 50% 1RM)
20 Front Squats, 50% 1RM
30 Deads,
1K Row

2.  Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

130114 Понедельник

Metcon
"The Open Test"
AMRAP 20 of:
50 Wall Balls, 9/6kg
50 Double unders
40 Box Jumps, 60/50 sm - games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 60/40kg
20 Jerks, 60/40kg
10 Snatches, 60/40kg
10 Muscle ups or 30 pull ups/30 dips ( perform in sets of 3. 3 pull ups/3 dips)

110214 Суббота

1.  Metcon
3 Rounds, Max reps of:
1 min Box Jump Overs, 60/50sm
1 min TTB
1 min Deads, 102,5/70kg (scale as needed)
1 min Rest

2.  Skills
EMOM x 12:
Odd:  5 OHS below 50% of 1RM
Even:  50 Double unders

100214 Пятница

1. Metcon
For time:
21 Thrusters, 50/35kg
9 MU or 18 pull ups/18 ring dips (sets of 2)
15 Thrusters,
7 MU or 14 pull ups/14 ring dips (sets of 2)
9 Thrusters,
5 MU or 10 pull ups/10 ring dips (sets of 2)

2. Snatch Technique
EMOMx5:  5 Tng Squat Snatches