Tuesday October 14, 2014

Great work last week everyone! Percentages are going to keep moving up and hopefully you guys will adjust to the amount of volume needed for full performance based programming! Just so you know we will be working most parts of programming based on 4 week cycles. Certain aspects of the programming will be longer then 4 weeks.

Please continue to post your times and scores to the comments. Your feed back helps us determine wether or not to up percentages, increase amount of volume etc.

Also in terms of time management, you should be able to get this programming done in just over an hour. If you need, keep a handheld timer running, rest 2 minutes between sets so you dont waste too much time. Some days will take longer, but for the most part an hour and a half should be more then enough time.

a)Warm up
3 rounds not for time
6-8 muscle ups
50 double unders
16 pistols squats

b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%

c) Jerk
5 x 1 x 80%

d) Row 300m
Rest 1 minute
Complete as many rounds until you can not hit 300m in 1minute

Saturday October 11, 2014

A) 8min cap
25 Handstand push-ups (buy-in)
remaining time,
10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155
15 Box jump overs @ 20″/24″
10 Overhead squats @ 135/185
15 Box jump overs @ 20″/24″
For time.
1min rest, then
max reps Deadlift 315/225lbs

B) Snatch Push Press - 65%x5x2, 70%x5x2

C) EMOM 15mins
Weighted Ring Dips 5 reps
Strict Chest to bar pullups 8
30 Sec L-sit hold

Friday October 10, 2014

a) Warm up
3 rounds
4-7 muscle ups
40 double unders
15' HSW

b) 3-Position Snatch -
60%x1x2,
65%x1x2

c) Snatch Pull - 85%x5x4

d) Back Squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%

e) 4 rounds
Row 400m / Airdyne 30cals
5 power Cleans 205/140lbs
12 toes to bar
rest 3 mins

Thursday October 9, 2014

Today is a rest day. 

Feel free to do some active recovery by rowing / running / air dyne

Spend time mobilizing your body. 

Get a massage or some sort of therapy session if possible. 

Wednesday October 8, 2014

A) Warmup   

Emom 8 mins alternating

7 Chest to Bar Pullups 

30 second Hand stand hold  

B) Clean  5x2 below knee hang clean+ 1 full clean  

C) Clean Pull 5x3 10-20% above 1RM  

D) WOD 

5 min amrap  

10 Deadlift 275/195lbs 

20 Pistols 

Then

rest 1 minute 

1minute AMRAP Muscleups

Post loads/times/reps to comments 

Tuesday, October 7, 2014

 Warm up with class

Warm up shoulders with CrossOver Symmetry 

A) 1 Power Snatch + 2 Squat Snatch - x 4
75%  of power snatch

B) Snatch Balance -
60%x3x4
https://www.youtube.com/watch?v=idyhuDgmpuU

C) 24 min EMOM
6 Strict HSPU
15 box jumps overs 24/20''
40 double unders

Post Scores to comments

Monday October 6, 2014

Day 1 of Cristini Programming 

Warm up

3rds not for time 

5-7 muscle ups 

40 double unders 

12 pistol squats alt. 

Backsquat 

1x10@60%

1x8@70%

1x6@75%

1x4@80%

Jerk 

5x5 @70%

Row 8x500m rest 1:1 (if it takes you 1:25, rest 1:25)