Front Squat  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for each set to comments. 

Compare to November 8, 2009

A1 - Weighted Pull Up - 5 reps X 5 sets @ 3011, rest 90s

A2 - Barbell Push Press - 5 reps x 5 sets @ 21×1, rest 90s

B1 - GHD Raise - 10 reps x 5 sets, 60s rest

B2 - K to E - 10 reps x 5 sets, 60s rest

Coach’s notes:  Post loads for A1 and A2 to comments. 

Part 1-  For time:

400 m Run

20 Burpees

400 m Run

15 Burpees

400 m Run

10 Burpees

5 minute Rest

Part 2 -  For time:

75 Box Jumps

Coach’s notes:  Guys use 24 inches and gals 18 inches for box jumps.  Post time to complete Part 1 and 2 and total to comments.

“The Bear”

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

Compare to December 12, 2009

6 rounds for times:

Run 400 m

Rest 2:00

Coach’s notes:  Post time for all sets to comments.

Tabata:

1.  Switch Lunges

2.  Back Extension

3.  Box Jump

4.  KB Swings

Coach’s notes:  Box jumps are to 20″.  Guys use 1.5 pood and gals 1.0 pood for KB swings.  Post total reps for each exercise to comments.

As many rounds in 20 minutes:

10 SDLHP

10 Thrusters

Coach’s notes:  Guys use 85 lbs and gals 55 lbs.  Post number of rounds to comments.

6 rounds for time:

10 Shoulder Press

10 Toes to Bar

Coach’s notes:  Guys use 95 lbs and gals 65 lbs for the press.  Post time to complete to comments.

Power Clean  2, 2, 2, 2, 2, 2

Coach’s notes:  Post load for each set to comments.

1 round for time:

Row 250 m

30 Jumping Pull Ups

Row 250 m

30 Jumping Pull Ups

Row 250 m

Coach’s notes:  Post time to complete to comments.