Posted on July 21, 2014

7.22.14 Tuesday
Event Date: July 22, 2014

Warm Up

15 PT

15 GM

1min O.H. Shoulder Distract L/R

1min Banded Bully L/R

15 SitUps

15 Supermans

Strength

For Time with Good Quality Reps

20 Wall Walks (for time)

+

10 RC (for time)

WOD

5 Rounds for time

8 DL 275/185#

12 T2B (Good Quality Reps)

Competitors OLY Lifts

Snatch (High Blocks)

4x1 @85% of 1RM

Linear Progression: Target 5kg^

Clean

5x1 @80% of 1 RM

Linear Progression: Target 5kg^

Front Squat

4x3 @85% of 3 RM

Linear Progression: Target 10kg^

Posted on July 20, 2014

7.21.14 Monday
Event Date: July 21, 2014

Warm Up

200m Run

10 PT

10 GM

Burgener WU (pvc)

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

Strength

DELOAD WEEK

Using 1RM

“Power Snatch”

5x40%

5x50%

5x60%

WOD

Cash In 1000m RUN

Then

21-15-9

Snatches (squat) 135/95#

Box Jump step down 30/24”

Cash Out 50 Hollow Bodies

Each member of 3 person team to complete 2 rounds each of:

15 thruster @42.5
15 C2B pull-ups

15 power snatch @42.5
15 T2B

5 Bar Muscle-up
10 HSPU
15 Target burpee

5 rounds of:
row 250 m then do 10 HSPU for time.
Try to keep all 5 rounds as close to the same pace. Go full out on the row
Take 2:30 rest between each round.

Find your max one leg squat with weights, use kettlebells etc

Pedro veti butterfly guardista pari sweeppia ja kontrollointia. Lopuksi 4x5min sparrit

3 kierrosta:
20 thrusteria 30 kg
20 deadlift 60 kg
15 pull ups
10 ghd sit ups

max rep shoulder press @ 60kg
max rep L-pull up
max rep shoulder press @ 52,5kg
max rep strict pull up
max rep shoulder press @ 42,5kg
max rep chest to bar
max rep shoulder press @ 40kg
max rep pull up

Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed to comments.

Back Squats - 3x185, 3x215, 3x245, 3x275
Row - 1000m - 3:48
DUBs - 6x30reps

Metcon - 4rds - 5 HC (175lbs), 30m sled push (400lbs), 10 BJ (24")