021115

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Deadlift

Work to a 3RM. Then, 1 drop set of 5 reps. Drop set at 30kg down if your 3RM is above 180kg. Drop set at 20kg down if your 3RM is below 180kg. Linear progression each week. Target a 10kg increase each week if your 3RM is above 180kg. Target a 5kg increase each week if your 3RM is below 180kg.
WOD:
“Jackie”
1000m row
50 thrusters 45/35#
30 pull ups

021015

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WOD 1:

50 HSPU (25 strict/25 kipping)

40 kb swings (AHAP)

30 box jump overs

20 c2b pull ups

10 OHS 135/95#

rest as needed

WOD 2:

3 rounds for time

7 squat clean 225/145#

7 Muscle ups

 

021015

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Back Squat

Start by working to 90% of your 1RM Back Squat. Then, 1 drop set of 5 reps. Drop set at 30kg down if your 90% is above 150kg. Drop set at 20kg down if your 90% is below 150kg. Linear progression each week. Target a 10kg increase each week if your 90% is above 150kg. Target a 5kg increase each week if your 90% is below 150kg.

WOD:

100 dbl unders

40 kb swings (AHAP)

30 power cleans 135/95#

20 box jump overs 24/20

10 OHS 135/95#

15 box jump overs

20 power cleans

30 kb swings

100 dbl unders

 

020915

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Clean Complex

  • 1 Full Clean + 1 Front Squat + 1 Thruster + 1 Push Press
5 sets of 1 @ 65% of your 1RM Clean & Jerk. Level load across all 5 sets. Linear progression each week ONLY IF YOU MAKE 4/5 ATTEMPTS. Target a 5kg increase each week if your working sets are above 125kg. Target a 2.5kg increase each week if your working sets are below 125kg.
WOD:
8 rounds:
30 sec ME Thruster 75/55#
rest 15 sec
30 sec ME Burpees 6″ target
rest 45 sec

Sunday Funday

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Pick a Strength Movement and get after it for 15min

WOD:

 

7 rounds:

MIN 1: 1 suicide 12-24-36 feet

ME kb snatches in remaining time

MIN 2: rest

Team Saturday

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“In the Fine Tradition of Making Things Strong”

 

Teams of 2:

3 k row & 40 bear complexes 135/95# (1 deadlift, 1 hang power clean, 1 front squat, 1 front jerk, 1 back squat, 1 back jerk)

(1 athlete is rowing while the other is bear complexing, switch as needed)

020615

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Front Squat

4 sets of 2 @ 80% of your 1RM Front Squat. Explosive Bounce. Level load across all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 120kg. Target a 5kg increase each week if your working sets are below 120kg.

Push Press

4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

WOD:

4 rounds for time of:

:45 (accumulated) plank hold
15 box jump 24/20
15 c2b pull ups
15 push press 95/65#