9/18/2013

Strength:
Deadlift
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%


Metcon:
AMRAP 10 MIN
5 Powercleans
10 pushups
15 air squats

9/16/13

Good Morning!

We are going to be starting our strength cycle for real this time so I hope you all have your maxes figured out.

Strength:
Squat
5 reps at 65%
5 reps at 75%
5+ reps at 85%
Try and get at least two reps over the five, however do not sacrifice form at any point.

Metcon:
15min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

9/13/13

Happy Friday the 13th!! I am not a superstitious person so don't be afraid to step into the  gym today.


Warm-Up
500m row
Spend 10 mins working on moving through the clean and jerk, hold the bottom position of the clean for about three seconds work on holding good and tight form

Strength:
7x3 Squats (climbing to the heaviest set of three)

Skill:
3 sets of
3 Position Clean and Jerk-
1 clean from high hang
1 clean from mid thigh
1 clean from below kness +jerk


Metcon:
AMRAP 6min
20 Wallballs
40 DU's

9/11/13

Warm-Up:
500m row
3 rounds
5 pull ups
10 pushups
15 situps
20 air squats

Strength:
Work up to a 5RM of Sumo Deadlifts

Metcon:
Donny
21-15-9-9-15-21
Deadlift 225/185/155/135
Burpees


Skill:
10RFT
20 DU's

9/10/13

Warm-up:
Row 500m
Spend 10 mins working on clean form

Strength:
Olympic Pause Front Squat
You will need to go lighter for this, because you are going to hold the bottom of the front squat for 5 secs.
Do not count 1,2,3,4,5 because under load you will go fast. Count, 1-one thousand, 2-one thousand, etc.

OTM for 10 mins
10x1

Metcon:
20 AMRAP
1,2,3,4,5,6, etc.
2,4,6,8,10,12, etc
Power clean 155/115
Pull-ups

Scale this by using less weight on the power clean if you need to remember intensity is the key.

9/9/2013

Good Monday morning! We are officially going to start our strength cycle so everyone get ready.

Warm-up:
3 rounds
10 push-ups
20 sit ups
30 air squats

Strength: You will need to take your 1 rep max x.9= Training MAX
Back Squat
5 reps @ 65% TM (Training MAX)
5 reps @ 75% TM
5+ Reps @ 85% TM

Your goal is get over five reps on the last set.

Metcon:
5RFT
400m run
30 Wallballs

9/6/13

Good morning Frigid Fans, got some fun stuff planned for this Friday so hope you are ready!

Warm-up:
Row 500m
100 singles or 50 DU's
accumulate 1 min in a handstand
10 lunges
4 inch worms

Strength:
Pause squats
5-5-5-5-5
Perform a squat and hold the bottom position for 3 to 5 seconds. If possible have someone else count for you, because when under load you are going to want to count faster. Use a lighter weight as this will be difficult.

Metcon: Rx'd
Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks 185/145 do not use the racks, weight starts from the ground
2-4-6-8-10-12-14-16-18-20 Pull-ups do them strict if possible

Scaled:
10-9-8-7-6-5-4-3-2-1 Jerks 155/135/115/95
2-4-6-8-10-12-14-16-18-20 Pull-ups/ banded pull-ups/ jumping pull-ups

Have some fun today!