Wednesday, June 24, 2015

Thursday June 25, 2015

As of today we will no longer be using this website. For all posts go to cristiniprogramming.com 

Tuesday, June 23, 2015

Wednesday June 24, 2015

A) front squat 5 x 4 tempo 3001

B) snatch grip RDL 
6x2 10lbs heavier per set from last week. 
Slow reps

C) 15min Emom 
Min 1 10 Kettlebell swings + 5 strict hspu
Min 2 15 lateral box jump over 24/20
Min 3 40 dubs 

Accessory work 
D) 5x5 GHD sit ups (3011)
E) L sit on parallettes 10 sec Emom for 10 mins 

Monday, June 22, 2015

Tuesday June 23, 2015

A) 15mins to find a 1RM clean and Jerk 

B) barbell cycling 
DT 
5 rounds 
12 deadlifts 
9 hang power clean
6 shoulder to overhead 
All at 155/105lbs
Rest 2 mins between rounds 
This means every round should be unbroken. Focus on smooth and fast transitions between lifts. 
Post each round score individually. 

C) 3 rounds for time 
15 strict dips 
15 strict chest to bars 

Accessory work
D) 5 sets of 
2 snatch balance with no dip + 2 behind the neck push press 

Sunday, June 21, 2015

Monday June 22, 2014

A) Backsquat 
5 sets of 4 reps tempo 3001
*stick to the tempo

B) 15 mins to find a 1 RM snatch 

C) 10 min Emom 
1 snatch pull at 120-125% of today's max snatch 

D) 5 rounds 
Row/airdyne 20 cals 
6 muscle ups 
6 power snatch 155/105lbs 
Rest 3 mins between rounds 

Accessory work 
E1) bent over row 4x8 pronated grip 2120
E2)4x  L sit 20sec hang from pullup bar 

Friday, June 19, 2015

Saturday June 20, 2015

"Kinney"
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/180)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275 lbs/180)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/180)

Sunday, June 14, 2015

Friday June 19, 2015

A) granite Games qualifier wod 1
10min Amrap 
5 hang squat clean 155/105lbs
7 bar facing burpees 
*hold on to that bar as Long as possible. The burpees are going to slow down no matter what. So do your best to hold on for all 5 cleans. Don't pace out the burpees. Go as fast as you can. Again, they will get slow but don't intentionally go slow on them. Attack them!!


B)  overhead squat 5x1 2201

C) Week 4 Close Grip Bench Press * Set 1 – 5 reps @ 50% 
Set 2 – 5 reps @ 60% 
Set 3 – 5 reps @ 70% 
Sets 4-9 3 reps @ 85-90% 
Set 10 – 10 reps @ 55-65% 
Rest 90 seconds to 2 minutes between sets. 
This is the last week of the volume pressing. Hang in there.


Accessory work 
5 rounds alternating 
D1) weighted Ring Dip 5-6 reps (2111) 
D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 17, 2015

For the granite games sign up, sign up under the Reebok North community. 

A) front squat 5 x 5 tempo 3001

B) snatch grip RDL 
5x3 10lbs heavier per set from last week. 
Slow reps 

C) Pushpress 
5x2

D) For time 
5-4-3-2-1 
Rope climb 
10-8-6-4-2
Kipping handstand push-up 4inch defecit 


Accessory work 
E) Chinese plank 5x 30on 30off 
Weighted