Wednesday, July 30, 2014

31Jul14

Thur

Power clean - 65% x 3 x 5
Hang snatch (below knee) - 60% x 2 x 5
Snatch push press + Overhead squat - 70% x 3+2 x 3


6 sets; no rest:
5 pull-ups
5 push-ups
5 KB swings

Tuesday, July 29, 2014

30Jul14

Wed
Clean - 70% x 3 x 5
Clean Pull - 85% (of clean) x 4 x 5
Front squat - 75% x 3 x 5

Monday, July 28, 2014

29Jul14

Tues
Jerk behind the neck - heavy single; 80% of HS x 1 x 3
Power snatch - 65% x 3 x 5
Push Press - 70% x 5 x 3

100 burpees for time bitches







http://www.catalystathletics.com/workouts/cycle.php?cycleID=42

28Jul14

Monday

Snatch - 70% x 3 x 5
Snatch Pull - 85% (of snatch) x 4 x 5
Pause back squat - 65% x 5 x 5


SPA is starting a new oly lifting cycle starting today. Oly is going to be prioritized ahead of cf type movements. Do not worry, we will still be performing your wod and technical work. Enjoy.


Friday, July 25, 2014

25Jul14

Fri
warmup- roxanne w pushups
skill/strength- barbell curls, close grip bench press, hvy
wod- pushups x10, wallballs x10, bentover rows x10, 5rft
cooldown- power shrug, 2 sets, me




Wednesday, July 23, 2014

24Jul14

Thur
warmup- bergener
skill/strength- snatch tech
wod- handstand hold @30sec, abmat situps x10, 1unders x25, jumping  lunges x5, 5rft
cooldown- plank me

23Jul14

Wed
warmup- c and j bergener
skill/strength- clean and jerk tech and lift
wod- deadlifts x10, box jumps x10, 5 rounds
cooldown- row @500m me