9/17/13

Weakness: 

Option A: Handstand walk practice

Option B: 4 x 5 Bench Press

Snatch Supplement: 4 x 3 Snatch balance 

Strength 1: Establish a 1RM Strict Press

4 x 3 Strict Press @75%

Strength 2: 6 sets of 2 Touch-and-Go Power Clean (rest 90-120 seconds between)

WOD: 4 Rounds  

20 KB Swings 70#/44#

400 M Run

4 Deadlifts at 70% 1RM

9/16/13

Warm-up: 3 Rounds 300 M Row 20 jumping lunges Weakness: 10 Minutes to practice double-unders/triple-unders Technique: EMOM for 10 Minutes: 3 Perfect Squat Cleans (reset between reps, starting at 50%, no higher than 70%) Strength: 3 Rep Pause Back Squat- (full pause at bottom of squat not 90 degrees; percentages off your 1RM) 5 sets (50,55,55,60,65 percent) WOD: Rotating EMOM for 24 Minutes A. 5/3 C2B (guys/girls; kipping/butterfly) B. 10/8 HSPU  C. 5/3 Strict Chin-ups or 8 Ring Rows D. 10 Box Jumps 30"/24" Core: 3 Rounds, NFT (not for time) 2 TGU (you choose weight, use KB) 1 Minute hollow rock hold Mobility: hips and foam roll/mash IT band, glutes, and hamstrings