Thursday, April 16, 2015

4/17/15

1. WOD
"Josh"
How fast can you complete?
21 overhead squat (95/65)
42 pull-ups
15 overhead squat
30 pull-ups
9 overhead squat
18 pull-ups

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Wednesday, April 15, 2015

4/16/15

1. Back squat: work up to a heavy single
*12:00 cap*

2. WOD

3 rounds for quality:
5 back squat @ 75-85% of heavy single
5+5 SL DB RDL

3. Plyos:
4 rounds of...
SL box jumps X3+3
*Take off on 1 foot, land on 2 feet*
Front + back cone hops X5+5

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Tuesday, April 14, 2015

4/15/15

1. Clean + jerk variation:
Hang clean + jerk: 8X1+2 @ 55-65%
*Do 1 set every 1:00*

2. Clean pull: 5X5 @ 70-80%

3. WOD

3 giant sets:
Sots press X5
Front raise X10
Rolling V-ups X10
Band pullaparts X15

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Monday, April 13, 2015

4/14/15

1. SA push press: 4X6+6
*Do 1 set 1:30*

2. Wt'ed dips: 3X max reps
*Rest 1:00 between sets*

3. WOD

How many rounds/reps can you complete in 12:00?
3 burpees
3 toes-to-bar
6 burpees
6 toes-to-bar
9 burpees
9 toes-to-bar
12 burpees
12 toes-to-bar
15 burpees
15 toes-to-bar
18 burpees
18 toes-to-bar
etc...

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Sunday, April 12, 2015

4/13/15

1. Snatch variation:
Hang snatch: 8X2 @ 55-65%
*Do 1 set every 1:00*

2. Snatch pull: 5X5 @ 70-80%

3. WOD

Tabata row
Rest 4:00
Tabata row

4. Finisher:
Coach's choice of core

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This week at BBCF:
Tuesday
Strength: push press
WOD: burpees, T2B

Wednesday
Strength: hang clean+jerk
WOD: giant sets

Thursday
Strength: back squat
WOD: plyos

Friday
WOD: "Josh"

Thursday, April 9, 2015

4/10/15

1. WOD
"Badger"
How fast can you complete 3 rounds?
30 squat cleans (95/65)
30 pull-ups
800 M run

Compare to 7/3/13

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Wednesday, April 8, 2015

4/9/15

1. Front squat: work up to a heavy single
*12:00 cap*

2. WOD

3 rounds for quality:
5 front squat @ 75-80% of heavy single
5-10 partner GHR

3. Plyos

4 rounds of:
Wt'ed squat jumps X5
SL side+side cone hops X5+5

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