strength

Monday May 7

Submitted by Bekka on Mon, 2012-05-07 19:53
evening

Squat Clean
Work up to 80-90% of your max and then perform 1 Clean every minute, on the minute for 12 minutes.

85# for sets 1-9, 90# for sets 10-12

Assistance Work
Seated Box Jumps 3x5

75 Kettlebell Swings
50 Hollow Rocks

Mon, 2012-05-07 20

Wednesday May 2

Submitted by Bekka on Mon, 2012-05-07 15:08
evening

Speed Box Squats

55% for 12 sets of 2 at 85#

Notes:
- These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.

5 Rounds for Time:
14 Dumbbell Hang Power Snatches, 7 each side (used 15#)
50m Sprint

3:34

Wed, 2012-05-02 20

Monday April 23

Submitted by Bekka on Mon, 2012-05-07 15:06
evening

5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean

heaviest at 88

4 Rounds For Time of:
7 Power Cleans 65% of today's weight (70#)
10 Ring Dips (subbed parallette pushup)

?:??

Mon, 2012-04-23 20

Wednesday April 18

Submitted by Bekka on Thu, 2012-04-19 08:16
evening

Box squats
2-2-2-2-2

Work up to submax heavy double. Use a slightly wider stance than you usually do. Perfect technique.

Heaviest set 115 pounds

Assitance Work
100 Banded Good Mornings
3x15 Pallof Press Each Side

Wed, 2012-04-18 20

Friday April 6

Submitted by Bekka on Fri, 2012-04-06 17:37
evening

Squat 1-1-1-1-1

145 PR, 150 PR, 155 PR, 160, 160

100 Kettlebell swings in as few sets as possible

16kg, 3 sets (50, 30, 20)

Fri, 2012-04-06 19

Wednesday March 28

Submitted by Bekka on Wed, 2012-03-28 19:27
evening

Wendler Backsquat
75%x5 at 105
85%x3 at 120
95%x1+ at 133 x 4

21-15-9 Reps for Time of:
Front Squat at 65 lbs
Pull-Ups with green/red bands (mod 15-9-6 reps)

9:02

 

Wed, 2012-03-28 20

Monday March 26

Submitted by Bekka on Tue, 2012-03-27 13:26
evening

1 Power Clean, every minute, on the minute for 15 minutes.

Add weight at the 6th and 11th rep as appropriate.

75, 85, 95 pounds

For Time:
Row 1K
Run 800m

8:26

Mon, 2012-03-26 20

Wednesday March 21

Submitted by Bekka on Thu, 2012-03-22 08:04
evening

Wendler Backsquat
70%x3 at 100
80%x3 at 112
90%x3+ at 127 for 5 reps

As Many Rounds As Possible In 10 Minutes Of:
5 Man-makers
25 Double Unders

3 rounds plus man makers and 1 DU 

Wed, 2012-03-21 20

Monday March 19

Submitted by Bekka on Thu, 2012-03-22 08:02
evening

Turkish getup
Work Up To A Heavy Single, Each Arm

3 Rounds Not For Time of:
400m Run
15 Thrusters, 65/45
10 Strict Knees to Elbows

Turkish get up 20lb each arm

Mon, 2012-03-19 20

Wednesday March 14

Submitted by Bekka on Wed, 2012-03-14 20:04
evening

Wendler Backsquat
65% x 5 at 90
75% x 5 at 105
85% x 5+ at 120 for 7 reps

5 RNFT
:30 sec hollow hold
20 kettlebell swings 16kg
10 overhead reverse lunges 15# (25# for last round)

Wed, 2012-03-14 20
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