CP leading the charge…
For 20 Minutes:
Muscle-up Prep
For time:
500 M Row
7 Rounds:
3 Muscle-ups
5 Box-jumps (36/32)
7 TTB
Post thoughts and times to “comments”.
Author Archive
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T. Quinn • May 10, 2013
Saturday – 051113 – Muscle-up practice, Row, TTB, Box Jumps…
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T. Quinn • May 09, 2013
Friday – 051013 – Bear Complex…
Ellen…
Bear Complex (compare with 1/17/13)
For Load:
5 Rounds:
7 Waves:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Movements can be compounded as desired i.e. power clean + front squat can become a squat clean.
Rest as needed between rounds. Athletes should attempt what they anticipate will be their heaviest set on their third round.
Post thoughts and times to “comments”.
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T. Quinn • May 08, 2013
Thursday – 050913 – Snatch, Clean and Jerk, Squat…
Hope this gets you ready to lift!
EMOM – 18 Minutes:
1 Snatch
Work up to a max single.
EMOM – 12 Minutes:
1 Clean and Jerk
Work up to a max single.
Back Squat:
Heavy triple
Post thoughts and loads to “comments”.
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T. Quinn • May 07, 2013
Wednesday – 050813 – Ladder Sprint, Deadlift, WB Shots…
Alison N…
4 Rounds:
40 M Ladder Sprint*
* Out to 10 M, touch line, run back. Out to 20 M, touch line, run back. Out to 30 M, touch line, run back. Out to 40 M, touch line, run back. This workload constitutes one round.
4 Rounds for time:
9 Deadlift (275/203)
19 WB Shots (20/14)
Post thoughts and times to “comments”.
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T. Quinn • May 06, 2013
Tuesday – 050713 – Squat, Thrusters, Pull-ups, Burpees, TTB…
EMOM – 10 Minutes:
3 Back Squats
For time:
3 Thrusters (95/63)
5 Pull-ups
7 Burpees
9 TTB
… rest 30 seconds
3 TTB
5 Thrusters (95/63)
7 Pull-ups
9 Burpees
… rest 3o seconds
3 Burpees
5 TTB
7 Thrusters (95/63)
9 Pull-ups
… rest 30 seconds
3 Pull-ups
5 Burpees
7 TTB
9 Thrusters (95/63)
In cases of modification, for the sake of maintaining intensity, pull-ups should be scaled to jumping pull-ups. Bands are too time consuming and should not be used in this workout.
Post thoughts and times to “comments”.
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T. Quinn • May 05, 2013
Monday – 050613 – Run, Row, KB Swings…
Jake V…
AMRAP – 30 Minutes:
800 M Run
500 M Row
25 KB Swings (53/35)
Post thoughts and times to “comments”.
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T. Quinn • May 04, 2013
Sunday – 050513 – Front Squat, Jerk, HSPU, Ring Dips, Push-ups, Double-unders…
Bryce A…
For Load:
3 Front Squat + Jerk
4 Rounds for time:
6 HSPU
12 Ring-dips
24 Push-ups
48 Double-unders
Post thoughts and times to “comments”.
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T. Quinn • May 03, 2013
Saturday – 050413 – Push Press, JjAaCcKkIiEe…
Push Press:
5-3-3-1-1-1
Increase weight with each set.
2 Rounds for time:
500 M Row
25 Thrusters (45/33)
15 Pull-ups
Post thoughts and times to “comments”.
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T. Quinn • May 02, 2013
Friday – 050313 – Isabel, Grace, Helen…
For time:
30 Power Snatch (135/93)
30 Clean and Jerk (135/93)
3 Rounds:
400 M Run
21 KB Swings (53/35)
12 Pull-ups
After Wednesday’s snatch work (1+2), and Thursday’s power clean work (2-1-1, 2-1-1, 1-1-1), athletes should be well prepared to scale loading for each section of the workout. Sets cannot be partitioned. Athletes must complete all reps at a movement before progressing on to the next.
Post thoughts and times to “comments”.
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T. Quinn • May 01, 2013
Thursday – 050213 – Power Clean, Burpee Box Jump Over, Squat…
Rowers…
Power Clean:
2-1-1
2-1-1
1-1-1
Three waves with an increase to the starting weight in each wave based off of previous wave’s successful lifts.
Example: 5-10-15, 10-15-20, 15-20-25 … with 25 being a PR attempt.
10-9-8…3-2-1 Reps for time:
Burpee Box Jump Over (touch on top of box) (24/20)
* 6 Squats after each set of BBJOs including final set.
Post thoughts and times to “comments”.
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