Thur May 19, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this 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. Who's wearing a vest?
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. Rope Climb technique work x 10 minutes
B. Kipping/Butterfly Pull-up technique work x 5-10 minutes
C. Complete sequence FOR TIME (22 min cap):
Row 1000m
Rest EXACTLY 2:00 minutes from when you finish 1000m Row
200m Farmer’s Carry (53/35 per hand, ADV 70/53)
Rest EXACTLY 2:00 minutes from when you return with Kettlebells
4 Rounds:
2 Wall-Climbs
8 Pull-ups (ADV 12 Pull-ups)
30 sec Overhead Hold (35-40% of max Clean)
8 TTB / KTE (ADV 12 TTB)
Score is TOTAL TIME including rest period
Working on Snatch and Clean (jerk) technique in preparation for max testing next week
A. Just a quick, light warm-up to prep the body for part B.
Work to moderate weight for complex:
1 Snatch Balance + 2 OHS
B. Full Snatch or Hang Snatch
(Choose option depending on which one you’ll be testing next week)
Percentages are based off of an estimated max weight:
50% x 3 sets of 3 reps
60% x 2 sets of 2 reps
70% x 2 sets of 1 rep
80% x 1 set of 1 rep
C. Full Clean or Hang Clean
(Choose option depending on which one you’ll be testing next week)
Percentages are based off of an estimated max weight:
50% x 3 sets of 3 reps
60% x 2 sets of 2 reps
70% x 2 sets of 1 rep
80% x 1 set of 1 rep
D. We already tested Jerk, so if time permits after parts A, B and C….
Split Jerk or Push Jerk
50% x 3 sets of 3 reps
60% x 2 sets of 2 reps
70% x 2 sets of 1 rep
80% x 1 set of 1 rep
Wed May 18, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this 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. Who's wearing a vest?
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 sets of each movement:
Bench Press – FIND NEW 1 RM
Deadlifts (TnG) – 50% of max x 4 sets of 10 reps
B. FOR TIME (25 min cap):
50 Push-ups
50 Broad-Jump Facing Burpees over objects (5/3 ft, male/female)
100 KBS (53/35#)
50 Broad-Jump Facing Burpees over objects (5/3 ft, male/female)
50 Push-ups
***Males jump over the length of TWO bumper plates + Kettlebell in between plates
***Females jump over the length of ONE bumper plate + Kettlebell on one end
Tue May 17, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this 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. Who's wearing a vest?
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. Power Clean + Overhead – 75% x 4, 80% x 3, 85% x 2
***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 sets of each movement:
Strict Press – FIND NEW 1 RM
Strict Pull-ups – 4 sets of 3 reps (weighted if possible)
C. Regionals Event #4
4 Rounds (10 min cap):
28 Pistols (Scale to Lunges with bodyweight)
15 Power Cleans (115/80#)
Mon May 16, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three tests this 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. Who's wearing a vest?
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. Snatch - 75% 3 , 80% x 2, 85% x 2
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-2-2 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Back Squat – Find new 1 RM
***Keep volume low. Only singles once you reach 75% max
C. For Time (7 min time cap):
21 TTB / KTE (ADV GHD with 20/14# medball)
15 Power Snatch (110/75, ADV 155/105)
9 Burpee Box Jump overs (24/20, ADV 30/24’’)
