May 2016
Wed June 1, 2016
1. TESTING for ONE-REP MAX lifts finishes up with the Deadlift on Friday. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. EMOM x 16 min (alternating movements for 8 sets each):
1 Power Snatch + 4 Hang Power Snatch @ 65-70% power snatch
8-12 reps of “Ring Knee-ins”
https://www.youtube.com/watch?v=TSmruAg-DQk
Rest 4 min
B. EMOM x 16 min (alternating movements for 8 sets each):
8-12 reps TTB / KTE (Rest 45 seconds)
6-8 reps Burpee Box Jumps (24/20'')
Tue May 31, 2016
1. TESTING for ONE-REP MAX lifts finishes up with the Deadlift on Friday. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate Movements x 4 sets each:
Snatch-Grip Barbell Rows x reps 20-15-12-10 (increasing weight)
Strict Overhead press x reps 12-10-8-6 (increasing weight)
B. AMRAP 2 min (Rest 2 min) x 5 sets:
15 Hang Power Cleans (95/65)
50 Double-unders (50 single-unders)
Max Reps Russian KBS in remaining time (53/35, ADV 70/53)
Mon May 30, 2016
Classes for Memorial Day Monday will be 9am and 10am only.
Meet at Law st beach prior to each class start time to begin 1 mile run
Murph - For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
***Note, you may also perform the 100/200/300 as 20 rounds of 5 pull-ups, 10 Push-ups, 15 Air Squats
Sat May 28, 2016
Reminder - For Memorial Day Murph on Monday, we are only having 2 classes - 9am and 10am. Meet at Law st beach, NOT at the gym. We will run to the gym, do work, and run back to Law st beach. Big beach day hangout to follow. Come rage!
***Make sure to keep total pullup volume to just the workout, so that you can be fresh and ready for Murph on Monday!
A. “Helen” – 3 Rounds:
Run 400m
21 KBS (53/35)
12 Pull-ups
Rest 10 min
B. 50 Burpee Box Jumps FOR TIME (24/20’’)
Fri May 27, 2016
1. TESTING for ONE-REP MAX lifts continue. Clean is scheduled for Friday, and we will finish up testing with Deadlift at the end of the following week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th at 9am and 10am. Meet at Law St Beach. Big beach day hangout after!
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
For Murph on Memorial Monday:
***Remember that both classes (9am and 10am on Monday) will meet at Law St Beach and begin workout from there...
A. Full Clean - TEST 1 RM
Scale as "Hang Power Clean + Front Squat"
B. Death by Thruster (95/65)
1 rep on min 1
2 reps on min 2
3 reps on min 3
4 reps on min 4
continue sequence until failure to complete required reps in the designated minute
Score is final minute achieved + partial reps of incomplete minute
C. Time Permitting – Gymnastics skill work of choice in remaining time
Thur May 26, 2016
1. TESTING for ONE-REP MAX lifts continue. Clean is scheduled for Friday, and we will finish up testing with Deadlift at the end of the following week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th at 9am and 10am. Meet at Law St Beach. Big beach day hangout after!
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
Practice for Murph on Memorial Monday:
***Remember that both classes (9am and 10am on Monday) will meet at Law St Beach and begin workout from there...
A. Run 1 mile at casual pace
Rest 3-5 minutes
B. 2 Rounds:
3 rounds of “Cindy”
(5 pullups, 10 pushups, 15 air squats)
Run 400m @ mile pace
Rest 5 min
C. Mobility x 5-10 min
(hips, shoulders, scapula, lumbar, ankles etc…)
The focus on the first portion of the program is on coordination and stability in the overhead position by using Dumbbells
Once we move to the barbell, the focus is on footwork in the landing position
A. Dumbbell Push Jerks (One in each hand - catch it locked out!!)
Reps 10-8-6-3-3-3 (increasing weight to top set of 3 reps)
B. Dumbbell SPLIT Jerks
(start light, and get comfortable with the positioning – really focus on strong catch overhead!)
5 sets of 3 reps, increasing weight
C. Behind the neck Split Jerks (Barbell) – focus on footwork!
Reps 3-3-2-2-1-1 (increasing weight)
***Once weight gets heavy, move to singles, and drop weight from top each time
D. Turkish Get-ups (for QUALITY, not for time) – 20 reps, alternate arms (10 per arm)
Wed May 25, 2016
1. TESTING for ONE-REP MAX lifts continue. Clean (and jerk) is scheduled for Friday, and we will finish up testing with Deadlift at the end of the following week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th at 9am and 10am. Meet at Law St Beach. Big beach day hangout after!
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate Movements x 4 sets each:
Snatch-Grip Bent-over Rows x 8-10 Reps @ 80% Snatch max
Weighted Ring Dips or Push-ups x 6-8 reps
B. AMRAP 20 min:
100 Wall-Balls (20/14 to 10/9 ft)
100 Double-unders (200 single-unders)
100 Hang Power Snatch (75/55#)
Max Reps of “two push-up” Burpees in remaining time
Tue May 24, 2016
1. TESTING for ONE-REP MAX lifts continue. We will test Snatch, Clean (and jerk) and OHS this week, and finish up testing with Deadlift at the end of the following week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Big beach day hangout after!
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
***Note this is NOT our testing day for C&J. We will be doing that on Friday
A. Power Clean + Overhead – 75% x 4, 80% x 3, 85% x 2, 90% x 1
***Based off lower number of Power Clean or Jerk
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. Alternate Movements x 3 sets each:
Strict HSPU – Choose deficit or scale to achieve difficult 5 reps
Clean Pulls – 85% max clean x 5 reps
C. 10 Rounds FOR TIME (10 min cap):
3 Power Cleans (135/85, ADV 175/115)
7 TTB / KTE
Mon May 23, 2016
1. TESTING for ONE-REP MAX lifts continue. We will test Snatch, Clean (and jerk) and OHS this week, and finish up testing with Deadlift at the end of the following week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Memorial Day Murph on Monday May 30th. Big beach day hangout after!
3. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. OHS (from rack) – TEST 1 RM
***This will warm-up the overhead position and make you more comfortable for the Snatch max in part B. If you prefer to do the Snatch max first, that is OK as well.
B. Snatch – TEST 1 RM
Scaling:
Hang Power/Muscle Snatch
Full Power Snatch
Full Power Snatch + OHS
C. AMRAP 7 min - Burpee Pull-ups
Advanced: 50 Burpee Pull-ups + Max Muscle-ups in remaining time
Score is TOTAL REPS
Sat May 21, 2016
Saturday:
A. Row 500m for time
Rest 10 min
B. “JACK” – AMRAP 20 min:
10 Push Press (115/75)
Box Jumps / Step-ups (24/20’’)
KBS (53/35)