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
