WEDNESDAY
AUGUST 12, 2015
TODAY ONLY
Rest Day/Active Recovery Day will be Wednesday, the 12th of August. We'll resume Thursdays as the rest day the following week!
Active Recovery / Make Up Day
NEXT WEEK will be back to THURSDAYS
REST DAY / MAKE-UP
Make up missed programming or do Mobility/Active Recovery at the gym.
Work on a Weakness
TUESDAY
AUGUST 11, 2015
NEXT WEEK ONLY
Rest Day/Active Recovery Day will be Wednesday, the 12th of August. We'll resume Thursdays as the rest day the following week!
MOBILITY - Weightlifting
LAX Ball - Feet, Lats, Shoulders, Pecs
Foam Roll - Hammy, Quads, IT Band, Peroneous, Piriformis
Also Target Ankles, Psoas, & Hips
Partner Stretches
Also perform the following:
2 Rounds:
Inch Worms
Deep Lunges
5 push-ups
10 PVC passthroughs
10 Wall Facing Overhead Squats
(10 minutes)
Handstand Push-ups (technique work (progressions))
hold, wall walks, shoulder taps, Kips, Balance
(10 Minutes)
Overhead Squat (5x3)
50%-60%-65%-65%-70% of Snatch 1RM
(15 Minutes)
Metcon (AMRAP - Reps)
Death by Toes To Bars using
EVERY MINUTE ON THE MINUTE
Each round you must complete 2 Cleans 135# / 85#
(any variation is fine - power/full)
add one toe to bar per round.
example:
1st minute: Round 1 is two cleans + 1 Toe to Bar
2nd minute: Round 2 is two cleans + 2 Toes to Bar
3rd minute: Round 3 is two cleans + 3 Toes to Bar
Only count Toes to Bars
(should take 6 to 15 minutes)
L1- Suit Case Situps / V-Ups
L2- Leg Raises
L3- Toes To Bar
MOBILITY - Static Stretches
Static Holds (40 Seconds to 2 Minutes)
If time permits, do some static stretching/mobility:
Cobra Pose
Peaks & Valleys
Shoulder Mobility
MONDAY
AUGUST 10, 2015
NEXT WEEK ONLY
Rest Day/Active Recovery Day will be Wednesday, the 12th of August. We'll resume Thursdays as the rest day the following week!
GROUP DYNAMIC
-Small Arm Circles to Big (back & forth)
-Big Shoulders
-Head Up & Down, Side to Side, Left to Right
-Scoops
-Big Arm Swings
-Arm Huggers
-Side Swings
-Hip Rotations
-Knee Rotations
-Ankle Rotations
-Leg Swings
-Hamstring Dives
-Samson Stretch
-Deep Lunges
-10 Squats
-5 MonkeyF'rs
SKILL:
Pull-Up Work (10-12 minutes)
Strict Pullups, Ring Rows, Beat Swings,
Skill work with Pull-Ups/Muscle-Ups
Progression.
STRENGTH:
Back Squat (2x10, 2x8)
60% for 10
65% for 10
70% for 8
75% for 8
If unknown, build to heavy 8 for four rounds
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 Pull-Ups
10 Box Jumps 20"/24"
20 Alternating Jumping Lunges
Level 1 - Ring Rows
Level 2/3 - Rx
SUNDAY
AUGUST 09, 2015 OPEN GYM
NEXT WEEK ONLY
Rest Day/Active Recovery Day will be Wednesday, the 12th of August. We'll resume Thursdays as the rest day the following week!
SATURDAY
AUGUST 08, 2015
SAVAGE SATURDAYS
***NEXT WEEK ONLY***
Rest Day/Active Recovery Day will be Wednesday, the 12th of August. We'll resume Thursdays as the rest day the following week!
Back Squat (est. heavy 5 (drop set @ 80% for ME))
Turkish Get Up (for technique)
Metcon (Time)
cash-in 400m Run
then
3 Rounds for Time
20 Double Unders
20 Kettlebell Swings to Goblet Squat
20 Half Turkish Get Ups (to knees)
-----------------record time
cash-out recovery 400m run
