March 16 2013
Competition group 10 minute AMRAP 5 Shoulder to overhead 115/95/75 Deadlifts 115/95/75 Box jumps 24/20 All levels 10 minutes work on a goat Row 1000m @ 70% effort Rest 5 minutes Then, Row 2000 m If your first row felt good then go for a new PR, if your mechanics is not perfect then go for a hard row at 80-90% effort.
March 15 2013
Competition group Mobility, rest, Test your box jump cycle times with jumps, step ups and step downs. All levels 20 minute AMRAP 5 pullups 10 pushups 15 air squats Review your previous score
March 14 2013
Level 1 and 2 Mobility Banded hip flexor Banded Samson Roll hip flexors Roll calves Warm up achilles Conditioning: 5 minute AMRAP 5 Shoulder to overhead 115#/75# 10 Deadlift 115#/75# 15 Box jumps 24/20 Round 1: push press, box-jump downRound 2: push jerk, box-step down Round 3 +: Commit to the movements that feel best It’s important to find a consistent pace and maintain calm breathe. Fundamentals Strength: 5 sets of Bench press x 3-5 reps Rest 2 minutes between sets and use the time to mobilize Conditioning: 4 rounds for time 10 triceps dip 20 v sit ups 30 DU
March 13 2013
All levels Bear Complex 5 rounds of 7 sets Power clean Front Squat Push press Back squat Push press Review November results Fundamentals: maintain light load, this is technique practice Level 1 and 2: Increase the load on each set, try to set a PR on set #5. Recommended loads -50%-60%-70%-80%-85% or your Pushpress 1RM