10/24/14 “Gunslinger”

The 2014 Rally in the Valley is coming to South Mountain on 11/8 and 11/9

The 2014 Rally in the Valley is coming to South Mountain on 11/8 and 11/9

Strength:

Power Snatch

6 sets of the following complex

1 hang snatch high pull + 1 hang power snatch form the mid thigh then reset and do 1 power snatch from the ground

Conditioning:

16-14-12-10  burpee box jump overs (20 inches for everyone) & KB snatches 55/35

800 meter run

8-6-4-2  burpee box jump overs (20 inches for everyone) & KB snatches 55/35

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10/23/14 “You Vs. You”

Big Dan P

Big Dan P

Strength:

A. 3×5 Jerk Dip Squat @ 80% of 1 rep max jerk

B.  5 sets – 2 push jerk (quick reset on second push jerk) + 1 split jerk

* from the rack

*Work up heavier then last time completed 10/9/14

* SPEED OVERHEAD

Conditioning:

1 minute max thrusters 95/65

2 minute rest

then

6 minute amrap

6 sumo deadlift high pulls 95/65

6 alternating pistols

then

2 minute rest

1 minute max thrusters 95/65

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10/22/14 “Grunt Work”

Mike

Mike

Strength:

Power Clean

2×5 @ 75%

3×3 @ 80%

4×1 @ 85%

* % based off of 1 rep max power clean

Conditioning:

5 rounds for time

5 ring dips

10 power cleans 115/75

15 toes to bar

40 double unders

Core:

3×30 second L-sit holds on the rings (accumulate 30 seconds total)

*1 minute rest between attempts

 

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10/21/14 “Dragons Breath”

smcf blknwht

Strength:

A. 5×3 behind the neck snatch grip push press @ 70% of 1 rep max snatch

* Focus on big hip drive and fast powerful lockout overhead

* Performed from the rack

B. 5×1 heaving snatch balance @70% of 1 rep max snatch

* Fast powerful hip drive and  pull yourself under the bar FAST

* Performed from the rack

Conditioning:

5 ohs 115/75
5 bar facing burpees
15 calorie row
4 ohs 135/95
4 bar facing burpees
15 calorie row
3 ohs 155/115
3 bar facing burpees
15 calorie row
2 ohs 185/135
2 bar facing burpees
15 calorie row
1 ohs 205/155
1 bar facing burpees
15 calorie row

* This should be a progressively heavier weight throughout the workout and should get slightly uncomfortable towards the end but still doable.

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10/19/14 “Barbara”

Coach Brando

Coach Brando

Strength:

A. Strict Press Wendler week 2 (cycle 2)
1×10 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
* add 5 pounds to previous max
* use 90% of newly calculated 1 rep max

B. 3×50 ft handstand walk or 3×30 second handsatnd hold

Conditioning:

“Barbara”

5 rounds

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each round

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