Community. Coaching. Caring. Since 2009.
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1. Use new mats.
Alt EMOM: Rows, Handstand Push-ups, and Wall BallsEvery 1 min for 18 mins, alternating between:
Row 150m
8 Handstand Push-ups
15 Wall Balls (20#/14#)
AMRAP 8 mins: Toes-to-bars, Push Press and Walking LungesComplete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 Push Press (115#/75#)
20 Walking Lunges
Photo by @robcwilson
So much red ink! Love seeing so many 1RM PR’s and close to PR’s after a solid month of targeting the back squat. With the weekly cycle of 10, 7, 5, 3, and 1 rep maxes we have seen some big gains for squatting. We will continue to back squat often but also will start a new cycle next week with the Front Squat using the same rep schemes we just completed. Then we will see how our Cleans improve.
Regionals start this Friday!
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
Alternate lifts each set
5 rounds for time of:
10 Pull-ups
10 Front Squats (115#/75#)
10 Lateral Burpee (Over Barbell)
Photos by @robcwilson
Hey check out Brian’s cool…mats?! (No not shoes, we all know he has all the cool shoes). These tiles are the new thicker floor samples we are testing to see how they mitigate shock and vibration. Please use these for heavy lifts or loads overhead of 95# or greater. IF they do the trick we may end up covering the existing floor with these. So excited! #sarcasm
How Much is a Top Seeding at Regionals Worth?
Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk
Alternate lifts and adjust load as needed
Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking LungesFor time:
100 Wall Ball (Partner) (20#/14#)
100 Power Clean & Jerks (115#/75#)
200m Single Arm Dumbbell Overhead Walking Lunge (pick load)
* Alternate work/rest with you partner, split reps/distance
Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk
*Alternate lifts and adjust load as needed
Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups15-12-9 reps, for time of:
Dumbbell Overhead Squat (Right Arm), pick load
Dumbbell Overhead Squat (Left Arm), pick load
Muscle-up
* Choose load
6 rounds for time of:
5 Dumbbell Clean & Jerks (50#/35#)
1 Rope Climb, 20 ft.
Weighted Pull-up 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 4x Double Unders and Kettlebell SwingsFor time:
Row 1000m
— then —
4 rounds of:
50 Double Unders
15 Kettlebell Swings (70#/53#)
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpees, AbMat Sit-ups and ThrustersFor time:
50 Burpees
100 AbMat Sit-ups
50 Thrusters (45#/33#)
Photo by @robcwilson
Team events have been announced:
Live Update Show: Regional Team Events
Nike vs. Reebok battle continues:
Nike Upping Its Presence at Regionals, Sends Athletes Gear for Each Day
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.
3 RFT: Runs, Overhead Squats and Handstand Push-ups3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups
4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)
Scale for MU: 8 Ring Dips each Rd
Photo by @robcwilson
Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!
