Monday 9.3.12

I am traveling this weekend, and don't know what my ability to get on the 

internet will be, so I am posting the next three days early.

Maloney.

1.  Front Squat
work up to a 3RM

2.  Open 12.5
7 minute up ladder (3-6-9-12....) of:
Thrusters, 100/65
C2B Pull ups

3.  Terminators
4 x 12 Reps - midline static, with the pad under hammies, not butt.  Press the bar above your eyes, not towards your waist.  

Mel demos Terminators...

Sunday 9.1.12

Super buddies.

Rest Day

Spend the day with a super buddy.

Saturday

Ali B.

1.  Muscle ups
3 sets of max reps, rest 2 minutes between sets.

2.  For time
50 Burpees
50 C2B Pull ups
50 Push Jerks, 155/105

3.  Bulletproof Shoulders
Demo vid

Build speed and power in the "second pull" of your O-lifts, 

(aka, finish with an open hip) by working kneeling box jumps...

Friday 8.31.12

1.  Dynamic Box Squats
8 x 2, @ 60% plus band tension - Speed, speed, speed.  Sit on foam (an abmat or two works in place of foam) 1" below parallel.

2.  Snatch
8 x 1 @ 80%, OTM

3.  Clean & Jerks
8 x 1 @ 80%, OTM

4. 21-15-9
Deads, 225/155
GHDSU
Wall Balls, 20/14

5.  400m Sled drag

you choose weight.

 Get after it.

Thursday 8.30.12

Rest Day

Get outside and enjoy yourself.

Wednesday 8.29.12

D.

1.  Unstable Bench
work up to a 1RM

2.  DB Bench Press
1 x 15-20 reps - leave one or two in the tank.
1 x Max reps - go to failure.

3.  OTMx12
Odd:  5 strict presses - don't overextend your midline.
Even: 1-3 Muscle ups - no big kips.  these should be done as strict as possible.

4.  4 Rounds
6-12 Strict Bent Over Barbell Row - double underhand grip.  no torso movement.
8-12 Rehab Muscle Snatch

DP...

Tuesday 8.28.12

1.  2 mile run

Not for time

2.  Mobility

35 minutes

3.  Ab work

Choose 2-3 movements.  

"Every day is a new day.  Every moment is a new moment.  

Show them that you are different creature now than you were 5 minutes ago.  

Cause I am pissed off for greatness."

Monday 8.27.12

Box Squats!

1.  Box Squat
work up to a 1RM

2.  Front Squats
3 x 6

3. Sumo Deadlfit
3x12

4.  3 RFT:
400m run
15 Air Squats
15 Box Jumps, 24/20 - games standards.
15 Air Squats

Jen Smugs Sumo Deads...

Saturday 8.25.12

1.  Shoulder Press
4 x 6-8

2.  3 Rounds of:
Max Reps in :40 (:20 rest) of:
HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups

Record Scores as follows:
HSPU 19/15/14
KBS 21/15/13...

3.  Bullet Proof Shoulders
Demo Vid.

 Can you pick out the inefficiencies in each of these positions?

Friday 8.24.12

Derek's Game Face...

1.  Box Jumps
6 x 2 at max height.   Don't need to rebound.

2.  Snatch 
9x1, OTM at 75%

3.  Clean and Jerk
9x1, OTM at 75%

4. Alt. Weighted Step ups
2 x 8/side - with a loaded barbell on the back rack, step up to a 20" box (or something that gets your raised quad close to parallel to the ground).  Alternated legs every rep, 16 steps = 1 set.

5.  5 Rounds, NOT for time:

50m Heavy Forward Sled Drag - Heavy enough that is forces a walk.  If you can run it's too light.

15 Weighted Sit ups
Rest about 2 minutes between rounds.

On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and "heel to toe" as you walk.  This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.