Fri June 10, 2016
A. Alternate Movements x 5 sets each:
Strict Pull-ups – 5 x 5 (increase load on each set to a tough set of 5)
Strict Dips – 5 x 5 (increase load on each set to a tough set of 5)
B. Snatch-Grip RDL – 3 x 8-10 @ 90% snatch max
C. Complete each 3-min AMRAP in order with designated rest:
AMRAP 3 min:
Run 200m / 20 Cal Row
50 Double-unders
Max reps Burpee Pull-ups (ADV: Muscle-ups)
Rest 3 min
AMRAP 3 min:
Run 200m / 20 Cal Row
50 Double-unders
Max reps Pull-ups (ADV CTB)
Rest 3 min
AMRAP 3 min:
Run 200m / 20 Cal Row
50 Double-unders
Max reps Ring Dips (scale: Bench Dips)
Thur June 9, 2016
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. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Alternate Movements x 4 sets each:
Push Press x Reps 8-6-4-2 (increasing weight)
Rest 1 min
Hanging L-Sit x 30 seconds accumulated time
Rest 1 min
B. Kipping HSPU technique work x 6-8 minutes
(ADV completed EMOM x 5 min of Kipping HSPU – Choose deficit such that 5 reps is challenging)
C. AMRAP 12 min:
Row 1000m buy-in
Then get as far as possible in ladder in remaining time (Double reps each round):
1 Wall-Climb
3 Deck Squats (Reverse Burpees)
10 Russian KBS (53/35, ADV 70/53)
2 Wall-Climbs
6 Deck Squats
20 Russian KBS
4 Wall-Climbs
12 Deck Squats
40 Russian KBS
8 Wall-Climbs
24 Deck Squats
80 Russian KBS
Jerks
A. Footwork drills to work on proper landing and catch position for Split Jerk
B. Work to challenging weight for complex:
1 Strict Press + 2 Push Press + 3 OH Lunges (in Jerk stance)
***For OH Lunge, only complete reps with Jerk leg forward,
and make sure to keep Jerk Grip on the bar the whole time,
maintaining proper Split Jerk footwork throughout
C. Work to challenging weight for complex:
1 Push Press + 1 Push Jerk + 2 Split Jerks
D. EMOM x 15 min - 1 Split Jerk
(add weight each minute when prior rep was PERFECT)
Wed June 8, 2016
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. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Full Cleans – Work up to heavy single for the day (no misses)
Then complete EMOM x 5 min of 1 perfect rep @ 85-90% of single above
Scale as:
Hang Squat Clean
OR
Hang/Power Clean + Front Squat
B. 1 & ¼ Front Squats – Work to a challenging double for the day
Video demo is for back squat, but the same applies for front squat
http://www.catalystathletics.com/exercise/168/1-14-Squat/
C. 4 Rounds for time (10 min cap):
10 Power Snatch (75/55, ADV 110/75)
15 Wall-Balls (20/14# to 10/9 ft)
Tue June 7, 2016
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. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Muscle-up transition practice x 5 minutes
ADVANCED:
Strict Muscle-up practice x 5 minutes
B. Kipping Pull-ups – EMOM x 8 min (choose number to complete unbroken each minute)
ADVANCED:
Muscle-ups (kipping) – EMOM x 8 min (choose number to complete unbroken each minute)
C. EMOM x 10 min (alternating movements):
5-8 Kipping HSPU (scale or add deficit to meet rep range)
8-10 Ring Rows (ADV – 1 legless Rope Climb)
D. AMRAP 10 min:
15 Power Cleans (95/65)
15 Box Jump / Step-up overs (24/20’’)
15 TTB (scale KTE)
