Monthly Archives: March 2016

160325 -Spring

Screen Shot 2016-03-22 at 11.38.09 AM.png

Wow the weather is awesome.  Get outside and get some sun… even fat looks good tanned.

Outlaw

BBG

  1. E90S for 6min (5x total). 1x Power snatch + 3x OHS + 1x T&G Snatch.  Start @60% and work up to a max for the complex.
  2. E2MOM for 10min (5x total).  1x Power clean + 1x Push jerk + 1xT&G Clean + 1x Split jerk.  Start @60% and work up to a max for the complex.

Cond

For time…

20x Thrusters @115/85#

10x Burpee… AFAP

10x Thruster

10x Burpee

5x Thruster

10x Burpee

Standard

160323 -Bones

Screen Shot 2016-03-22 at 11.37.47 AM.png

Outlaw

BBG

  1. 5×1 Pause Snatch.  Full 3 sec pause @knee.  Work up to a heavy single.
  2. 5×1 Pause C&J.  Full 3 sec pause @knee.  Work up to a heavy single.

Strength

  1. 3×5 BNCGPP.  AHAP.
  2. 1×20 UB Back squat @60%

Cond…yeah, right.

Standard

160316 – Death Under Glass

Screen Shot 2016-03-15 at 12.11.42 PM

Outlaw

BBG

5min to find max for the complex…

1x Power snatch + 1x Hang snatch (full) + 1x OHS + 1x BNSGPP

Strength

2×5 DL@70-75%.  T&G.

Cond

10,9,8,7,6,5,4,3,2,1 of…

Burpee-Pullup “Breathing-Ladder”

***Looks like this… 10x B-P then 10x breaths of rest, NO MORE. 9x B-P then 9x breaths of rest, etc.  The focus is to stave off panic-breathing by taking long deep breaths.

 

Standard

160204 – Take 5

Screen Shot 2016-03-02 at 8.05.39 AM.png

An article I’ve needed to read lately HERE

Outlaw

BBG

E2MOM for 10min (6 total)

1x Power clean + 1x Push jerk + 1x T&G Clean(full) + 1x Split jerk

*** Start at 50-60% and work up to a max for the complex.

Cond – Alt EMOM for 10min

10x Wallball 20/14#

5x Hang power snatch @96/65#

 

Standard