Bench Press 1 RM

Then:

“Nancy”

5 Rounds for time:
Run 400m
15 Overhead Squats (30kg/42.5kg)

Post weights and times to comments.

Compare to last time "here"

Snatch Balance Progressions

Pressing Snatch Balance   5 – 5 – 5 – 5

Heaving Snatch Balance  5 – 5 – 5 – 5

Snatch Balance 5 – 5 – 5 – 5

Weights should NOT be heavy - focus is on TECH

Then:

AMRAP 7 Mins

50 Double Unders

5 Power Snatch (30/42.5)

Rest 1 Min

2 Mins Max Effort Wall Balls (6kg/10kg)

Post weights and rounds to comments.

Front Squat

5 – 5 – 3 – 3 – 2 – 2

After each working set complete a small set of Handstand Push Ups

Then:

21 – 15 – 9 Reps for time of:

Deadlifts (45kg/70kg)

Box Jumps (20”/24”)

Toes to Bar

Post weights and times to comments.

 For Andy.

15 mins to find a 3RM Strict Pull up

Then:

AMRAP 20 Mins

2 Rope Climbs

50m Prowler push

20 Ball Slams

20 Tyre Flips

Run 800m


Blue Lake Barbell

Tech:
Pause Snatch (knee) + 1 Overhead Squat

Strength:
Alternate between the following:
a) Front Squat: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%
b) 4 x 60s Weighted Plank Hold

Accessory:
3 x 5 Weighted Strict Pull Ups - heaviest possible

EMOM 10 Mins

2 Clean & Jerk + 5 burpees

Try to add weight each set (Hint: start light)

5 Rounds of:

Row 300m

10 Front Squats (45kg/70kg)

Rest 2-3 mins between efforts

Post weights and times to comments.

 Changed much - Early 2012???

Hang Power Clean
3-3-3-3-3

Then:

3 Rounds for time:
10 Thrusters
15 Sit Ups
Run 200m


Post weights and rounds to comments.



Blue Lake Barbell

Tech:
3 Position Snatch (Floor, Mid-hang, High Hang) - 15mins
Work to a max then 1 x 90%, 1 x 80%

Strength:
Alternate between the following:
a) 5 x 3 Deadlifts - heaviest possible
b) 5 x 8 Chest to Bar Pull Ups

Accessory:
3 x Max Effort Weighted Squat Jumps - heaviest possible

4 x 20 Step Weighted Overhead Lunge - aim to increase weight each set

Then complete for total time:

Start with 100 Double Unders

"Power Elizabeth"
21-15-9 reps of:
Power Cleans (40kg/60kg)
Ring Dips

Finish with 100 Double Unders

Post weights and times to comments.

15mins Strict and Kipping Handstand Push Up work

Then:

4 Rounds for Time:
Run 200m
15 Chest to Bar Pull Ups
10 Deadlifts (60kg/80kg)
15 Lunges

20min time cap

Post times to comments.

 

......???

Spend 15mins working to a heavy Overhead Squat

Then:

EMOM for 8mins complete the following at 60% of OHS:
1 Power Snatch
3 Overhead Squats

Then:

3 mins for max effort Squat Clean Thrusters at same weight as above

Post weights and reps to comments.

Back Squat - 15mins
4 - 4 - 4 - 4 - 4

Then:

Complete the following with no rest in between...
AMRAP 4 mins
10 Thrusters (40kg/60kg)
10 Sit Ups

AMRAP 4 mins
10 Kettlebell Swings (24kg/32kg)
10 Toes to Bar

AMRAP 4 mins
Burpees Box Jumps

Post weights and rounds to comments.


Blue Lake Barbell

Tech:
3 Position Clean (Floor, Knee, High Hang) + 1 Jerk
Work to a max then 1 x 90%, 1 x 80%

Strength:
Back Squat: 5 @ 60%, 5 @ 70%, 3 @ 75%, 3 @ 80%
Front Squat: 4 x 5 @ 70%

Accessory:
Weighted Good Mornings: 3 x 5 heaviest possible 

Push Jerk - 12mins
5-5-5-5-5

Then:

2 Rounds for Total Working Time:

5 Pull Ups
10 Hand Release Push Ups
15 Squats
5 Pull Ups
10 Hand Release Push Ups
15 Squats
Run 400m
3 Muscle Ups
3 Clean and Jerk (50kg/70kg)

Muscle Up Scaling: 1 rep = 3 Ring Rows + 3 Ring Dips

Post weights and times to comments.

Front Squat
3 - 3 - 3 - 3 - 3

AMRAP 10 Min
5 Shoulder to Overhead
6 Bar-Facing Burpees
7 Box jumps (20”/24") 

Post weights and rounds to comments. 

"Blue Lake Barbell"

Back Squat 1RM

Alternate between the following:
1) 4 x 5 Power Snatch (unbroken) - work to heaviest possible
2) 4 x 5 Strict GH Raises

Then:
3 x 8 Strict Ring Dips. Weighted if possible.

“Nutts”

For time:
10 Handstand Push-ups
15 Deadlift (85kg/115kg)
25 Box jumps (24″/30")
50 Pull-ups
100 Wall Balls shots (6kg/10kg)
200 Double-unders
Run 400 meters with a (15kg/20kg) plate

Compare to last time here.

Post times to comments.

Post Hill Sprint fun!! Awesome work guys!!

Hill Sprints

5 x 200m
Rest 5 Mins between efforts

Post times to comments.

Hang Clean
3 - 3 - 3 - 3 - 3 - 3

Then:

For time:
30 Cal Row
30 Burpees over the bar
30 Hang Cleans (40kg/60kg)

Post weights and times to comments.

Strict Muscle Up Progressions

then:

With a continuous running clock:
From 0 - 10 mins complete:
30 Burpees as fast as possible and then establish a 3RM Power Snatch in the remaining time
From 10 - 20 mins complete:
30 Burpees as fast as possible and then establish a 3RM Power Clean in the remaining time
From 20 - 30 mins complete:
30 Burpees as fast as possible and then establish a 3RM Front Squat in the remaining time

Compare to last time "here"

Post weights to comments.

Spend 15 Mins building up to a heavy Split Jerk

Then EMOM 6 Mins
3 Split Jerk @ 70% + 5 Burpees

Then:

4 Min AMRAP
50m Prowler Push (Low Handles - 75kg/95kg)
10 Pull ups
4 Min AMRAP
10 Toes to Bar
10 Box Jumps (20"/24")
2 Min AMRAP
Ball Slams (30lb/40lb)

Post weights and rounds to comments.

HAPPY FATHER'S DAY!!