Strength
1) 5-3-1 Shoulder Press - week 1
2) Dynamic Effort Bench Press - 10x3 reps, 50% of Bench Press 1RM (rest 60 seconds)
* Move fast, specially out of the bottom; a dynamic effort will increase speed and explosiveness.
** Optional - add chains or bands if you have them
Gymnastics
4 Rounds (rest 60 seconds between rounds)
15 Hollow Body Rocks
10 Tuck Crunch
15 Arch Body Holds (supermans)
Met-Con
"Mary"
20 min AMRAP:
5 Handstand Push ups
10 Pistols
15 Pull ups
Friday, November 30, 2012
Thursday, November 29, 2012
Friday, November 30th 2012
Strength
1) 5-3-1 Deadlift - week 1
2) 40 yard Sprints - 6x
Gymnastics
Spend 15 minutes working on your weakness.
This could be handstands, muscle up transitions, pistols, double unders, or light weight snatch.
Use this time to slow things down and work on your technique.
Met-Con
5 Rounds for time:
15 Walking Lunge Steps - 95/65 lbs (in the front rack position)
30 Double Unders
1) 5-3-1 Deadlift - week 1
2) 40 yard Sprints - 6x
Gymnastics
Spend 15 minutes working on your weakness.
This could be handstands, muscle up transitions, pistols, double unders, or light weight snatch.
Use this time to slow things down and work on your technique.
Met-Con
5 Rounds for time:
15 Walking Lunge Steps - 95/65 lbs (in the front rack position)
30 Double Unders
Wednesday, November 28, 2012
Tuesday, November 27, 2012
Wednesday, November 28th 2012
Strength
1) 5-3-1 Clean & Jerk - week 1
* Use a power clean and power jerk
2) Dynamic Effort Front Squat - 10x3 reps, 50% of Front Squat 1RM (rest 60 seconds)
* Move fast, specially out of the bottom; a dynamic effort will increase speed and explosiveness.
** Optional - add chains or bands if you have them
Gymnastics
1) Tuck Planche Holds - 8x10 seconds
2) Tuck Front Lever Holds - 8x10 seconds
Met-Con
7 rounds for time:
12 Thruster - 75/55 lbs
9 Toes-to-bar
Run 200 meters
1) 5-3-1 Clean & Jerk - week 1
* Use a power clean and power jerk
2) Dynamic Effort Front Squat - 10x3 reps, 50% of Front Squat 1RM (rest 60 seconds)
* Move fast, specially out of the bottom; a dynamic effort will increase speed and explosiveness.
** Optional - add chains or bands if you have them
Gymnastics
1) Tuck Planche Holds - 8x10 seconds
2) Tuck Front Lever Holds - 8x10 seconds
Met-Con
7 rounds for time:
12 Thruster - 75/55 lbs
9 Toes-to-bar
Run 200 meters
Monday, November 26, 2012
Tuesday, November 27th 2012
Strength
1) Overhead Squat - 3x5 reps
2) 5-3-1 Back Squat - week 1
Gymnastics
1) Strict Chin ups - 5x10 reps (add 5-15 lbs)
2) L-Sit Holds - 6x10 second
Met-Con
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift - 225/155 lbs
30 DB Push Press - 40/30 lbs
50 Kettlebell swings - 53/35 lbs
Row 20 calories
10 Muscle-ups
1) Overhead Squat - 3x5 reps
2) 5-3-1 Back Squat - week 1
Gymnastics
1) Strict Chin ups - 5x10 reps (add 5-15 lbs)
2) L-Sit Holds - 6x10 second
Met-Con
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift - 225/155 lbs
30 DB Push Press - 40/30 lbs
50 Kettlebell swings - 53/35 lbs
Row 20 calories
10 Muscle-ups
Sunday, November 25, 2012
Monday, November 26th, 2012
Strength
1) 5-3-1 Snatch - week 1
2) Snatch Balance - 3x5 reps at 70% of snatch 1RM
* Move fast under the bar
Gymnastics
1) Strict HSPU - 3 x 8 reps, 4" deficit
2) Hollow body holds - 5 x 35 seconds
Met-Con
5 Rounds for time:
10 Power Cleans & Jerks - 155/105 lbs
1 Legless Rope Climb - 15 feet
* If you don't have a rope, do 15 pull ups
1) 5-3-1 Snatch - week 1
2) Snatch Balance - 3x5 reps at 70% of snatch 1RM
* Move fast under the bar
Gymnastics
1) Strict HSPU - 3 x 8 reps, 4" deficit
2) Hollow body holds - 5 x 35 seconds
Met-Con
5 Rounds for time:
10 Power Cleans & Jerks - 155/105 lbs
1 Legless Rope Climb - 15 feet
* If you don't have a rope, do 15 pull ups
Saturday, November 24, 2012
Sunday, November 25th 2012
Happy Dan Finck Day
Dan Finck Day
Today is Dan Finck Day... At least in Halifax, Nova Scotia! I will also be celebrating today here in Colorado, since it is my day. Anyone care to join me? At least you'll have a reason to down a few beers.
Week 1/Day 1 of training for the 2013 CrossFit Games Season starts tomorrow. See you there!
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