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)
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)
Fri May 20, 2016
1. TESTING for ONE-REP MAX lifts continue. There will be three more tests next 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. Quickly Work to moderate load for a single on Squat Clean
***Approx 80-85% for 1 rep, just focusing on technique to prep for max test next week
***Scale to: Hang Power Clean + Front Squat
B. SUPERSET movements x 2 sets each:
Weighted Hip Extensions x 10-12 reps
Weighted Plank x 45 seconds
Rest 1-2 min
C. AMRAP 6 min:
Run 600m
100 Double-unders / 100 singles
Max Wall-Balls (20/14# to 10/9 ft)
Rest 4 min
D. AMRAP 6 min:
Run 600m
100 Double-unders / 100 singles
Max Ring Dips (scale: Push-ups)
