Wednesday 06.25.14

turkish_get_ups

Turkish Getups are great core exercises. The nature of the exercise has the load continually held overhead while you move underneath. Having the weight overhead while moving from a supine to standing position forces the obliques and the transverse abdominals to stabilize transrotational forces and the rectus abdominals to prevent spinal flexion. These are qualities that are going to help you prevent injury as well as build your dream 6-pack

Skills/Strength
Push Jerk
EMOM for 10 min
3 push jerk
@ 60% work on speed under the bar
WOD
800m Run
10-1 descending ladder
Burpees
V-ups
800m Run

Tuesday 06.24.14

Skills/Strength
3 Sets
2 Power clean +
1 Sq. Clean 70% of Sq. Clean
*work on form
WOD
BEAR COMPLEX
(squat clean-
thruster
-back squat-
oh press)
Perform one bear complex
every 30 sec. for 15 minutes
*30 Rounds Total
pick a wt. you can do but challenging

Monday 06.23.14

Skills/Strength
Snatch Pulls 3x3
@ 90% of snatch
WOD
Partner Workout
5 Rounds each person Partner 1:
Holds Bar OH in a Snatch Grip (135/95)
Partner 2:
Does 10 C2B pull up
then 100 ab mat sit ups
faster then 6/16

Friday 06.20.14

Skills/Strength
Back squats (High bar)
3 @80%
2 @85%
1 @90%
3 @85%
2 @90%
1 (PR attempt)
WOD
For 17min
3 Squat cleans 135/95
and 3 Wall Walks
every Even Mins
(0,2,4,6,8,10,12,14,16)
Max Double Unders Every Odd Mins
(1,3,5,7,9,11,13,15,17)
*if you cant complete work in time allotted scale reps as needed "