STRENGTH: Deadlifts: Set #1: 5 reps @75% Set #2: 3 reps @85% Set #3: 1 rep @95% 3rd set is really as many reps as you can do at that weight. If you can crank out more than 3, you have underestimated your strength and you need to adjust your weights for the next cycle.…
Strength/Skill
Every Minute on the Minute for 10 Minutes
3 position squat snatch 75%
Then:
21-15-9
Squat snatch 135/95
Strict Handstand Push Ups
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Javorek dumbbell complex #2
Strength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then:
3 Rounds for time of:
50 Double Unders
30 Wall Balls 20/14
15 Deadlifts 275/185
(Rx+ wallballs at 12 and 10 foot targets)
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4×12 Lying Tricep Extensions
Strength/Skill
Every Minute on the Minute for 10 minutes
Power Clean + Clean (1+2) @ 75%
Then:
Run 800m
10 Hang Clean to Thrusters 135/95#
Run 400m
5 Hang Clean to Thrusters 185/125#
Run 800m
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Javorek Dumbbell Complex #1
(same as barbell #1 but with dumbbells)
Strength Squat 5 @ 75% 3 @ 85% 1 @ 95% Remember that 1 @ 95% isn’t a max effort but as many reps as possible at that weight. So if you can do 3 or 4 or at 95% you are getting stronger and probably need to start working off of a bigger assumed…
Press 3 @ 70% 3 @ 80% 3 @ 90% Then: 100 foot walking lunge, 100 45/25 21 Pull-ups 21 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 18 Pull-ups 18 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 15 Pull-ups 15 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 12 Pull-ups 12 Sit-up (abmat)s…
Deadlift
3 @ 70%
3 @ 80%
3 @ 90%
Then:
50 Push-ups
40 AbMat Sit-ups
30 Box Jump (24 In.)s, 30/24 in
20 Push Up (Rings)s
10 Strict Pull-ups
Run, 400 m
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3×20 good mornings
If you haven’t seen this video or World Champion Shot Putter Werner Gunthor doing plyometrics it’s worth a minute to watch it through to the end. Not sure what his bodyweight was but he stands 2.00 meters of 6’7″ and no it’s not the mullet that creates his explosive power. Strength/Skill Max effort box jump…
Before I get to the workout for the day I think that it’s very appropriate to hate on the haters. In fact the haters I refer to are the ones who are bashing 2013 CrossFit Games Champion Samantha Briggs for her technique in the bench press. As you have heard me teach many times that…
Strength/Skill
Every Minute on the Minute for 10 minutes
3 touch and go squat cleans + one jerk (choose weight)
Then:
50′ HS Walk
50 KB Snatches 24/16kg
50′ OH Walking Lunges 135/95#
50 American KB Swings 24/16kg
50′ HS Walk
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3 Sets Javorek Complex #1
Hollow/Arch Practice
