Monday, October 27, 2014

PR Party from the Performance Program







Back Squat PR's all around!
Arieanne 155
Taryn 200
Brittany 260
Kevin 305
John 260

Week of 10/27

Test

*Back Squat
Test

*Kipping Work



Test

*Power Clean 
Test

*Kipping Work

Test

*Test WOD
10 min EMOM 
100m Sprint

then.....

3 Rounds for time-
12 Back Squats
12 Pull-Ups

Monday, October 20, 2014

Week of 10/20

10/20

*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.

*Push Press
Work up to a Heavy Single

*Back Squat 
6x2 80%+5lbs
w/2 sec Pause in Bottom.

*Sled Pulls
4 Sprints
50-75 Meters
Increasing in Weight.
Head to Head Races.


10/23

*Kipping practice
(10 min)

*Clean Deadlift + Power Clean
8x1 80%+10lbs

*Back Squats
10x2 To Box

*Barbell Hip-Ups
4x10

*Station Rotation
3 Rounds
1 Min Stations.

2 Min rest between rounds.

10/25

*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)

*Clean Deadlift + Power Clean
6x2 80% +10lbs

*Russian KBS 4x10
*Run 400m
Rest 60 Seconds
Run 800m
Rest 90 Seconds
Run 800m
Rest 90 Seconds
Run 400m


Monday, October 13, 2014

New Back Squat Personal Records


Arieanne 118-130 
Joy 135-150 
Kevin 245-280 
Taryn 165-190 
Britt 235-250 

Week of 10/13

10/13

*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.

*Push Press
6x4 80%

*Back Squat 
 Work up to a heavy Single.
-5% x1
-10% x1

*12 Min AMRAP
3,6,9,12......

*Push Ups
*Heavy SlamBalls
*Burpees


10/16

*Kipping practice
(10 min)

*Clean Deadlift + Power Clean
6x2 80% +5lbs

*Back Squats
6x2 80% w/2 sec Pause in Bottom.

*Front Squats
4x4 65%

*Half Annie
25-20-15-10-5

*Double-Unders/SU x2
*Sit-Ups

10/18


*Strict Banded PU
5 Sets to Failure.
90-120sec rest between sets.

*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)

*Clean Deadlift + Power Clean
6x2 80% +10lbs

*For Time:
Sprint 100m
Heavy DB Hang Cleans – 20 reps
Sprint 100m
Heavy DB Hang Cleans – 15 reps
Sprint 100m
Heavy DB Hang Cleans – 10 reps
Sprint 100m
Heavy DB Hang Cleans – 5 reps

Sunday, October 5, 2014

Week of 10/6

10/6

Day 13

*Strict Banded PU 5x5
(Slow, Controlled Negative, Normal)
(Negative Holds on last Rep)

*Push Press
6x3 80%

*Back Squat 
95% x1
60% x8
1x8 +5lbs
1x8 +10lbs
1x8 +15lbs

*3 Rounds
Row 500m
15 Thrusters #55/75
10 Slamballs
5 Burpees

10/9

Day 14

*Kipping practice
(10 min)

*Power Clean
Work up to a heavy single.
-5% x1
-10% x1

*EMOM 10 Min.
Even- 5 FS 70%
Odd- 20 DU, 40 SU.

Rest 1 Min.

*EMOM 10 Min. 
Even- 7 BJ Overs
Odd- 10 WallBalls


10/11

Day 15

*Strict Banded PU 5x5
(Slow, Controlled Negative, Wide)
(Negative Holds on last Rep)

*Total of 20 Kipping Pull-Ups (Skill and Strength, NFT)

*Clean Deadlift + Power Clean
6x2 80%

*Back Squat
97.5% x1
65% x6
1x6 +5lbs
1x6 +10lbs
1x6 +15%

*Battle Ropes.