Saturday 2015.06.27

Announcement:  The weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Abbey gets in some front squats

BBG (off)
A) Tall Clean
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

B) 30 KTE (strict and AFSAP = as few sets as possible)


Strength/WL
Clean
3-3-2-2-1-1


Conditioning
10 rounds, each for time, of:
10 KB Swings, 2 pood/1.5 pood
80 yard sprint

One round is started every 1.5 minutes.  DBs may be used instead of KBs, and 2 pood/1.5 pood is equivalent to 72#/54# (or 70#/55# DBs).  After you complete the 10 swings, you will run an 80 yard down-back (40 yards one way, 40 yards the other way).


Finale
Pigeon stretch  or Spiderman stretch for 2:00/leg

Saturday 2015.06.20

Deadbugs in the warm-up and overhead squats and burpees in the conditioning

BBG (off)
A) Tall Clean
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

B) 30 KTE (strict and AFSAP = as few sets as possible)


Strength/WL
Clean
2-2-2-2-2


Conditioning
For time:
50-40-30-20-10 Box Jumps, 24"/18"
25-20-15-10-5 HSPU

This goes as follows: 50 box jumps, 25 HSPU, 40 box jumps, 20 HSPU, etc. Scaled options for HSPU are (in decreasing order of difficulty) slapping push-ups, push-ups, push-ups on a bar. Choose an option with which you can get at least 15 unbroken reps.


Finale
GH Plank
3 x 30 seconds

Thursday 2015.06.11

Deb and Ethan work through some solid front squats.

BBG (off)
A) Tall Clean
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

B) 30 KTE (strict and AFSAP = as few sets as possible)


Strength/WL
Clean
3-3-3-2-2-2


Conditioning
For time:
400m run
20 OHS
10 Burpees
20 Thrusters
10 Burpees
20 OHS
400m run

The load for the OHS and thrusters is 95#/65#, and there is a 15 min cap on this workout.


Finale
GH Bridge
3 x 30 seconds