Wednesday 5/6/2014

Vanquish Barbell Warmup.  Include Vanquish Box Jumps

A
Snatch complex
1-1-1-1-1
1 Floor
1 High Hang
1 Snatch Balance
1 OHS
Keep movements crisp and fast.

B
Deadlift. Working sets begin at 80% of 1RM.  Add 10lbs from last week. 12 Min limit.
80%X5
85%X3-5
90%X3
95%1-3
75%XMax Reps with perfect form

C
For Time
100 Burpee Buy in then:
3 Rounds for time:
800m Run
40 Pull-ups
20 OHS 135/95

Tuesday 5/5/2014

Vanquish Warm Up

A
Clean and Jerk Complex add 5-10lbs from last week.  12 min limit.
1-1-1-1-1
1 Ground
1 Hang
1 Push Jerk
1 Split Jerk

B
Shoulder Press. 10 Min Limit
80%X5
85%X3
90%X1-3
95%X1-3
75%X Max reps

C
5 Cycles for max Reps.
2:00 Mins Muscle Ups (3 Snatch Grip Pull-ups/3 Dips)
1:00 Rest
2:00 Front Squat 135/95
1:00 Rest

Monday 5/4/2014

Vanquish Warm Up W/Box Jumps

A
Snatch Complex 1-1-1-1-1  12 Min Limit
1 Ground

1 Snatch Balance
1 Hang

B
Back Squat. 12 min time limit.  Add 10/5lbs to all percentages from last week.  15 Min Limit
80%X5
85%X3
90%X3
95%X1-3
80%X Max Reps

C
EMOM 12 Alternating Odd/Even
ODD:
12/6 Butterfly C2B
20 Dubs
Even:
4 Power Clean 155/115
4 Strict Ring Dips

D
AMRAP 7
100m sprint
20 Dubs
6 Burpees

 

Saturday 5/2/2015

A
Vanquish with Box Jumps

B
OHS
10-8-6-5-4-3-1-1-1
Build in weight for a heavy single

C
EMOM12
Alternate Movements (odd/even)
Odd:
7 Bent Over Row 135/95
4 Box Jumps 30/24
Even:
7 Wide Grip Pull-ups
7 Kettlebell Swings 2/1.5Pood

D
For time:
Pistols 30 alternating
Row 700m
Over the box, box jumps. 30
Man Makers 30. 35/20
1 Mile Run to stop the clock

Friday 5/1/2015

8:30AM Bike ride!  Show up with your bike and go for a ride around Eugene’s fabulous bike paths and bike friendly roadways.  (Could be chilly so dress appropriately)

6:30
A
Snatch Complex 1-1-1-1-1
1 High Hang
1 Halting below Knee
1 Ground

B
Bench Press
5-5-3-3-2-1
Build to a heavy single

C
For time
15 Power Cleans (205/135 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Wednesday 4/29/2015

Vanquish warm up
10 Shrug
10 Shrug High Pull
10 Shrug, Muscle Snatch
10 Slow Pressing Snatch Drop
10 Snatch Drop
10 Hang Power Snatch
10 Snatch
10 Vanquish Box Jumps (Halted half squat box jump to bottom of OHS on top of box)

A
Snatch.  15 Mins to find a 1 Rep Max

B
Deadlift.  Working sets begin at 80% of 1RM.  12 Min limit.
80%X5
85%X3-5
90%X3
95%1-3
75%XMax Reps with perfect form

C
5 Rounds for time
10 Ground to overhead 135/95
10 OHS 135/95
200m Sprint

D
EMOM 10
8 Front Rack Box Step Ups (alternating) 95/65
4 Full Squat Box Jumps

 

Tuesday 4/28/2015

KB
Vanquish Warm Up. 7 Min limit

10 Shrug
10 Shrug High Pull
10 Shrug muscle snatch
10 Slow Pressing Snatch Drop
10 Snatch Drop
10 Hang Power Snatch
10 Snatch

A
Clean and Jerk Complex 12 min limit
1-1-1-1-1
1 Ground
1 Hang
1 Push Jerk
1 Split Jerk

B
Shoulder Press. 10 Min Limit
80%X5
85%X3
90%X1-3
95%X1-3
75%X Max reps

C
2RFT
75 Double Unders
50 Feet OH, DB Walking Lunges. 45/35’s
25 Toe 2 Bar

D
EMOM 10.  Alternating Odd/Even mins
Odd:
7 Behind the Neck Snatch Grip Push Press 95/65
7 Box Jump 24″
Even:
12 Kettlebells Swings 24kg/16kg
6 Wide Grip Strict Pull-ups

Monday 4/27/2014

Hey Everybody!  New strength cycle is starting!  Jump onboard and get prepared for the Oregon Summer Games! 

BoomerAlredSpencerHendelSnatch

Warm up for quality, speed and presicion of movement.
5 Shrug
5 Shrug with elbows high and outside
5 High hang power snatch
5 Snatch Drop
5 Snatch

A
Snatch Complex.  10 Min time limit.
1-1-1-1-1-1
1 Ground
1 Hang
1 High Hang

B
Back Squat. 12 min time limit.
80%X5
85%X3
90%X3
95%X1-3
80%X Max Reps

C
EMOM 10 (Odd/Even alternating)
8 Chest to bar/20 Dubs
4 Burpee over the bar/4 Power Clean 135/95

D
Every 8 minutes, for 16 minutes (2 sets):
Row 1000 Meters
2 Legless Rope Climbs
15-Meter Handstand Walk

Saturday 4/25/2014

Workout of the Day
A
3 Rounds for Quality
50 Dubs
12 Chest to bar
10 Strict HSPU.  Deficit to add challange

B
Three sets for times of
Run 1 mile
10 Hang Squat Cleans185/125
20-Yard Front-Rack Walking Lunge 185/125
Rest 6 minutes