Author: iamchrisharris

11.22.17

Wednesday

A.
Sandbag Squat
5-5-5-5-5 @ 3030 tempo
*8-10 Barbell body rows after each set.

B.
5 RFT:
21 Wallball shots (20/14)
15 Toes to bar
9 Deadlift (225/155)

C.
3 sets:
1:00 weighed plank
:30 rest

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11.21.17

Tuesday

A.
Every 2:00 for 6 sets:
30 Double-Unders
20 Russian Kettlebell Swings
10 Burpees
AFAP

B.
Every :90 for 7 sets:
1 “SloMo” Power Snatch @ 4X2X2*
+
1 Power Snatch

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
1K Row TT

11.20.17

Monday

A.
Back Squat
2-2-2-2-2 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
3 rounds for time
21 Pull ups
21 HSPU
21 squat cleans (115/75)

Rx+
CTB
Strict
135/95

11.15.17

Wednesday

A.
10RFT:
10 Wallball shots (20/14)
:10 rest

B.
3 sets:
:30 hollow body hold
10 side plank with rotation
16 Single arm KB OH Walking lunge (8/side) AHAP
Rest :90

C.
For time:
250m row
15 kb swings (70/53)
25 burpees
15 kb swings (70/53)
250m row

1.14.17

Tuesday

A.
10RFT:
30 Double-Unders
9 Toes to bar
:30 rest

B.
Every 1:10 x 10 Sets:
1 “SloMo” Power Snatch @ 4X2X2*
+
1 Overhead Squat:

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
“Isabel”
For time:
30 Snatch (135/95)

11.13.17

Monday

A.
Back Squat
3-3-3-3-3 @ 32X1 tempo
*build ever so slightly from last weeks loads, and remember – the weight is not of big concern. Mechannics, mechanics, mechanics.

B.
10RFT:
8 Calorie Row
8 Handstand Push-Ups

Rx+
Ski
Strict

C.
3 Sets:
10 Ring Rows @ 2112 tempo
10 Scap Pull-Ups @ 2112 tempo

11.9.17

hursday

A.
EMOM x 12:00
1 – Weighted Strict Pull-Ups x 5-8 reps
2 – Sandbag Carry x 120’
3 – L-sit Hold x 20-30 sec

B.
EMOM x 30:00
1 – 8 Handstand Push-Ups
2 – 4 Burpee box jump overs + 6 ring dips
3 – 12/8 Cal Assault bike

Rx+
Strict
BBJO + 3 Muscle-Up
15/12