Archive | June 2014

010714 – One more

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Mammal Training

3,3,2,2 Bench
3×8 Weighted Strict Pull-Ups
3×8 MB Throwdowns

Mammal Barbell

10 Sets of the following complex:
1 Clean Pull + 1 Full Clean + 1 Front Squat + 1 Jerk
– Warmup sets are included in the 10 sets. You should start loading on heavier weight by the 5th set.

Mako Conditioning

5 Rounds @ ME:
30sec of Thruster 95/65
30sec of Burpee
30sec of C&J @ 95/65
-rest 5 minutes

 

 

300614 – Fate wins again

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Found out my drop. I will flying on the oldest airframe in the inventory. I have quite the dichotomy of emotions towards it but, I’m glad I’ve been given this awesome opportunity.

Mammal Training

3,3,2,2 Squat
3×25 Strict Pull-Ups
3×25 Hollow Rocks

Mammal Barbell

10 Sets of the following complex:
1 Snatch Pull from ground + 1 Full Snatch + 1 Snatch Pull from ground
– Your warmup is included in the sets. You should be working toward a heavy complex by the 4th-6th set.
– Really exaggerate the vertical shin and shoulder position over the bar. Stay back with the weight in the mid foot. (Click Here)

Mako Conditioning

5 Rounds For Time:
3 Power Cleans 225/145
4 MU’s
5 Strict HSPU

250614 – Now is not the time for fear. That comes later

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Mammal Training

4×3 Power Clean + 1 Jerk attempt
3xME Ring MUs
—-
4×3 Front Squat Walkouts – from jerk blocks
3×15 T2B

Mammal Engine

3x800M Run @ 5-7.5% faster than your 1 mile time.

240614 – Raw is War

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Mammal Training

4×3 Bench
3×8 Weighted Pull-Ups
3x5ea 1 Leg Assassin Box Jumps

Outlaw Conditioning

100 Double-Unders
5 Rope Climbs 15′
20 Hang Clean to Thrusters 135/95#
5 Rope Climbs 15′
100 Double-Unders

Mako Endurance

5 Rounds:
:30sec PS @ 75/55
:30sec Burpees
:30sec Row for Meters
-rest 4 minutes

230614 – Touch the Sky

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Mammal Training

4×3 Squat
3×23 Strict Pull-Ups
3×30 Freestanding Handstand Shoulder Taps

Mammal Barbell

8×2 of the following complex (First 4 sets should be warmup sets, last 4 at 75%):
Pause Snatch Pull + Full Snatch

*Note: Get a good setup, pull from the floor with good form and vertical shins, pause at the knee for 3 sec. then do a good high pull. Reset, then go into a full snatch from the ground. Do all of this 2x and that is a set.

Mako Conditioning

5 Rounds For Time:
3 Squat Clean and Jerks @ 225/145
5 MU’s

Mammal Endurance
Rowing Ladder
200 – 400 – 800 – 1000 – 800 – 400 – 200

Rest 2min between each. After the 1000 rest 5min

These times should be around a 1:35-1:40 for 2-4, then 1:45-1:52 for the 8 & 10.

180614 – Man of the Year

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Mammal Training
4,3,2,2 Hang Power Clean
3×1 of following complex – 2 Strict Bar Muscle Ups, 10 Strict Pull-ups, 3 Bar Muscle Ups
3×20 Hollow Rocks

Mammal Conditioning

3 Rounds
3 Fr. Squats @ 75%
100 Double Unders

170614 – Get Rich or Die Tryin’

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We have some good Engine/Energy System work today in the conditioning. It won’t be easy, and it won’t feel like it, but it’ll be worth it in the end.

Mammal Training

4,3,2,2 Bench
3×8 MB Throwdowns
3×10 Strict T2B

Outlaw

Snatch from blocks (above knee): 5X2@80% of 2RM

Mako Conditoning

5 Rounds ME:
:20s Power Clean 135/95
:20s Burpee Box Jumps 20/16
:20s AD/Row @ ME
-rest 4min

160614 – Brand Nubian

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Mammal Training

4,3,2,2 Squat
3×22 Strict Pull-ups
3×20 Hollow Rocks

Outlaw

Clean from Blocks (above knee): 5X2@80% of 2RM
Split Jerk off Blocks (drop each rep): 5X2@80% of 2RM

Mako Conditioning

8min AMRAP:
5 Squat Clean Thruster 155/105#
5 Muscle Ups

 

130614 – Unleash the Dragon

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Started ES today. Unlike everyone else, except 2 people, I came straight from the flight line and into the fire. Even they got the weekend off. Not I. But, theres no rest for the weary. Almost finished with my CSO journey here in FL. Still praying for Strike Eagles.

Mammal Training

5,4,3,2 Front Squat Walkouts
—-
5,4,3,2 Strict Press
—-
3 sets of this complex: 2 Strict MUs + 4 Kipping MUs

Conditioning
Whatever you feel like doing.