Monday 2015.05.18

Trey gets a different perspective during some HSPUs.

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

Click here for a video demo of the tall snatch.

B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3


Strength/WL
OHS
4 x 3, 1 x 3+


Conditioning
Tabata Mash-up 3:
Box Jumps, 30"/24"
Push-ups
Front Squats, 115#/78#

Rest 1 minute between movements.

"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on box jumps, 5 will start on push-ups, and 5 will start on front squats.


Finale
Mob your thighs for 2:00/leg - do either thigh bar mash or couch stretch.

Monday 2015.02.16

 Post-metcon bliss for these three guys . . . also, if you 

get a chance, ask Mike what his shirt says - it's awesome!

BBG (off)
Front Squat
2-2-2-2
As with the past few weeks, the last set should not be a 2 RM - leave some left in the tank (but it should be heavier than last week's last set).


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
Tabata Mash-up 2:
Strict Pull-ups
Rest 1 minute
Box Jumps, 30"/24"
Rest 1 minute
Burpees

"Tabata" refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise. You can start this workout at any station - for instance, if we have 15 people, 5 will start on pull-ups, 5 will start on box jumps, and 5 will start on burpees.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).