Friday Aug 12th, 2016

August 12, 2016 / By j0ssy
Handstand hold or walk into moderate effort sprints
-handstand work
-run for the remaining 200m
 
Pick up the pace to a sprint as you get more loose, and increase the handstand to a max distance walk before the run
 
Then
-One max effort shuttle run on the football field
*Start at one end of the field.
*Turn around at 30m to go back to the beginning
*Turn again and run out the entire length of the field.
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Thursday Aug 11th, 2016

August 11, 2016 / By j0ssy
**Come be in our PDXstrength video shoot – we will be filming shots of the 5:30 pm class**
 
10 min EMOM
Every minute perform
– 1 high hang (squat) snatch (keep torso perfectly upright)
– 1 overhead squat
 
20 minute cap
team of 3 or 2:
 
Teams of 3
One person completes a 400m run. Other two are in the gym (one partner working, other resting). Rotate runners.
 
-63 overhead squats, (95/75)
-126 pull-ups
-45 overhead squats
-90 pull-ups
-27 overhead squats
-54 pull-ups
 
 
Teams of 2: (one runs, while the other completes reps below)
 
-42 overhead squats
-84 pull-ups
-30 overhead squats
-60 pull-ups
-18 overhead squats
-36 pull-ups
 
*Each time someone comes in from a run, another person switches out and goes on the run. Let the incoming person know where you are in the rep scheme.
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Wednesday Aug 10th, 2016

August 10, 2016 / By j0ssy

Pwr Clean,
Work up to a heavy power clean in 15 minutes. aim for 8 sets or fewer including warm-ups

Then
1-2-3-4-5-6-7-8-9-10
Power cleans for time (185/125lbs)

Aim for 65-70% of power clean max for today, or what you can do for 10 unbroken reps when fresh

*rx’d is touch and go. Aim for unbroken sets. Rest as needed in between sets.

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Tuesday Aug 9th, 2016

August 9, 2016 / By j0ssy

 

10 rounds on the rower:
Every 3 minutes
– Row 125m

 

https://www.concept2.com/indoor-rowers/training/technique-videos/rowing-greater-intensity

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Monday Aug 8th, 2016

August 8, 2016 / By j0ssy

1) Back squat: 60%x 10 reps, 65%x 10 reps, 70%x 8 reps, 75%x 8 reps.

Rest 5 min before front squat

2) Front squat: 60%x 5 reps , 65%x 5 reps, 70%x 5 reps x 2 sets.

(45-57)
Complete the following for max reps:
-Tabata sit ups. (GHD > V-up > hollow rock > ab mat situp)
-Rest 3 minutes
-Tabata banded good morning

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