MONDAY (08 FEB 2016)

Warm-up:

5-7  Minute Warm-up
-2-3 Min active movement (running, rowing, biking)
-5 Inch worms
-Air Squats
-Hip Stretching

STRENGTH (Hang Power Cleans):

6x6 (Start about 55% to 65% 1RM).

After warm up, conduct 6 hang power cleans, returning to hang position each time (don't put bar down).

Increase weight as necessary / able.


WOD:
Row 500m
50 Sit-ups
Row 1000m
30 Sit-ups
Row 2000m
20 Sit-ups.

-If able conduct GHD sit-ups...you will have to run from Rower (62' Cardio Room) to GHD (3rd floor weight room).

FRIDAY (05 FEB 2016)

• 
  
• Bear Complex:
• 
  

• 5 Rounds For Load
• 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.

See Videos for Details:

https://www.youtube.com/watch?v=Laa7BJHJWrw

Recommended Weights:

Beginner: (65/45)

Proficient: (95/65)

Competitor: (135/95)

THURSDAY (04 FEB 2016)

Aerobic Intervals: 4-5 rounds of (3-5 minutes work w/ equal rest).

Warmup as appropriate:

Run, row, bike, or swim

Conduct a moderate warm-up and then work at 70% - 80% maximal effort
for 3-5 minutes.  Take rest equal to time of work.

If running 800m to 1200m will fall in the 3-5 min window.

Try to keep an even pace regardless of activity.

WEDNESDAY (03 FEB 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -10 Burpees
Location	Outside 3rd Floor WR
Strength / Skill	Thrusters
Location	3rd Floor Gym
Beginner	Establish a working 5RM Thruster.  Start with bar.
Proficient	Establish 5RM Thruster in no more than 5 jumps.
Competitor	Establish 5RM Thruster in no more than 5 jumps.
WOD Location	3rd Floor Weight Room
Equipment	In Room
Beginner Level 1	21-15-9 Thrusters (75/45) Sit-ups
Proficient Level 2	21-15-9 Thrusters (95/65) Sit-ups
Competitor Level 3	21-18-15-12-6 Thrusters (95/65) Sit-ups
Substitutions / Notes	Use ab-mat for sit-ups if possible.

TUESDAY (02 FEB 2016)

Warm-up:

7 Min active warm up:

-Focus on hip, shoulder, and leg stretching.

-Run 2-3 50m strides.

Skill (Snatch):

Beginner:  Work snatch technique with PVC Pipe…try to build to bar.

                  -Start from mid-thigh power snatch and work to squat snatch.

 

Proficient:  Work mid-thigh power snatch to mid-thigh squat snatch. 

                  -Work to about 75% 1RM or build if 1RM not known.

Competitor:

                       Squat snatch. 2 x (1 pull from knee, 1 pull from mid-thigh)

                        2x65%

                        2x70%

                        2x80%

                        2x83%

 

WOD:

(From Power Lifting Room).

5 Rounds for time

8 x Front Squat from rack: (135/95) (115/85) (95/65)

20 x Push-ups

1 x lap from power room to top of stairway to heaven & back.

(Out power room to first floor, top of stairs & back).

 

Time stops when to touch your squat rack on last lap.