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
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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