Archive | December 2014

20141231 – Breathe

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A.  3×3 Snatch squat press … build from last week.. hold each rep OH for 3 sec.

*Only do B & C if your leg drive isn’t where it needs to be*
B.  1/4 FS @ 115% of clean x 5 reps x 4 sets.. hold 5th rep in front rack for 10 sec.

C.  Clean RDL @ 100% x 4 x 4 sets

+

45 sec. AD sprint @ max effort

rest 4 minutes

x3

PM

40 minutes on the AD – holding over 200 watts

every 5th minute get off and row for 75 sec.  @1:42/500 pace

*while you re on the AD wear your elevated mask.. take it off for the row

20141230 – You Can’t Stop Us Now

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A.  Hang Muscle Snatch + High Hang Power Snatch; 3+2 x 5 sets

B.  Power Clean + PJ x2 reps on the minute x 10 minutes @ 70-75%

+

12 minute EmOM
odd = 50 ft. handstand walk
even = 2 seated HIGH box jumps

Conditioning:

10 minute amrap @ 80% effort
8 S2OH @ 135#
12 T2B
15 box jumps, 24″

-rest 3 minutes-

10 minute amrap @ 80% effort
10 strict HSPU
10 pistols
10 pull ups

-rest 3 minutes-

10 minute amrap @ 80%
5 DL @ 275
10 HR push ups
20 cal row

20141229 – Queens Get the Money

This is what weightlifting used to look like…..

A.  Snatch Balance + OHS; 2+1 x 5 sets… off feel

B.  C&J – EmOM x 10 minutes do 1 rep @ 80%

C.  5×5 Squat; 70%

Conditioning:

12 minute amrap
150 wall balls
90 double undets
30 MU

20141227 – Bustin Out

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Mako Peak Training

A. 5×2 Power Clean off blocks @ knee @ 70-75%

B. 3×5 Snatch RDL @ 90% … be slow and deliberate here with the movement

C.  DL x 3 reps @ 70% on the 90 seconds x 10 sets

Conditioning:

500m row @ 1:40/500
rest 2:30
x8

20141226 – Super Freak

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Mako Peak Training

A.  Snatch; off blocks @ knee x 8-10 total reps @ 70–80%

B.  EMOM x 10 minutes = 1 PJ + 1 SJ @ 75-85% of reg. jerk

C.  Clean + front squat – EmOm x12 minutes @ 70-80%

+

14 minute EMOM
odd = 30 ft. Farmers Walk @70#/hand + 3 mU
even = 15 v-ups

Conditioning:
12 minute amrap:
21-15-9
pull ups
S2OH @ 135#
30 ft. front rack walking lunge @ 135#

20141224 – You And I

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Mako Peak Training

A. 3×2 Snatch squat press … build off feel here

B. 3×5 Front Squat @ 65-70% @ 2/3/x Tempo

C. 4×3 1/4 FS @ 120% … hold 3rd rep for 10 sec. in front rack position here

D.  4×10 UB CTB pull ups … smooth and body position focus here

Conditioning:

40 minutes on the AirDyne/Row
1 minute @ 80%
1 minute @ 50%
every 5th minute do 30 ft. handstand walk + 1 legless rope climb

20141223 – Give It To Me Baby

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Mammal Training

8,7,6,5 Strict Press

Mako Peak Training

A.  5×3 Hang Power Snatch; 3 reps @ 70-75%

B. 5 TnG reps of Power clean + PJ (grace style) @ 65-70% – EmOM x 8 minutes

C.
10 minute EmOM
odd = 40-50 ft. handstand walk
even = 10 pistols -fast

Conditioning:

5 rounds @ 80% effort
8 strict HSPU
8 HPC  @135#
8 dips
8 box jump overs, 30”
8 DL @ 225
30 cal on AD/Row
-rest 4 minutes bt. rounds here.. keep order same each round

20141222 – Cold Blooded

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Mako Peak Training

A.  Snatch balance + OHS; 1+1 – EmOM x 10 minutes.. building form 55% of snatch

B.  3×3 singles C&J @ 70%

C.  3×10 Squat; 65%
*after each set of Squat do 10 strict pull ups

Conditioning:

13 minute amrap:
60 cal row
50 T2B
40 wall balls, 20#
30 PC, 135#
20 MU

20141219 – A Tale of 2 Citiez

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I’m going to be traveling today so this is why I’ve posted 5 work days right in a row. You’ll probably be feeling pretty beat up but you will have 2 days to recover.

Mammal Training

8min EMOM
Bear Complex at 85% of max Bear complex

Mako Peak Training

TnG PC – EmOM x 10 minutes (ground + from pause above knee) – building from 55%

3×5 BN strict press

Conditioning

500m row @ 1:38/500 pace
rest 2:30
x12 sets

20141218 – 03′ Adolescence

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Mako Peak Training

A.  Snatch;
70% x 3, pause @ your knee for 2 sec. for each lift
75% x 3,
80% x 2,
85% x 1,
90% x 4 sets of singles… then drop to 60% and hit 3 singles w/ pause @ knee for 2 sec.

B.  C&J

80% x 1
60% x 3 – pause for 2 sec. above knee
80-85% x 1
65% x 2 -= pause for 2 sec. above knee
80-85% x 1
70% x 2 – pause for 2 sec. above knee
80-85% x 1

C.  Back rack angled box step up x 5/leg x 4 sets – 20” box.. 45 degree angle step up here

D. 5min EMOM
3-5 Bar Muscle Ups

Conditioning:

15 minute amrap
10 CTB pull ups
20 BS, 95#
30 double unders