Basket Ball Week 5

Monday @ Noon: 

Attendance: Benton, Stanich, G, Anna, Abbi, Serena, Brittany, Taegan, Jessica, Brianna 

A. snatch build to a max 175 
B. back squat to a tough double in 10mins 305
C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap MU; rest 3mins x 3 7, 5, 5 




Tuesday @ noon: 
Attendance: Benton, Stanich, G, Bri, Jessica, Taegan, Brittany, Serena, Thomas, Abbi, Anna

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6 205 to 255 
B. PC and jerk double every 30sec 70% of 1rm for 5-8mins Done @ 185 

+
3 rounds for time:
15 DL 185/105#
15 ring dips
20 box jump sd 24/20″
Benton: 6:05

Today was pretty good. Lots of cleaning and what not going on. We decided yesterday we were going to have a part of the blog entitled "Deep thoughts by Mr. Stanich." I don't recall what his deep though was but he had one... i think. The highlight was probably when this guy was in my station cleaning for like 30 minutes.. yeah... that was really fun. We also played basketball against some ex-students after the workout... G also introduced me to drugs (Advil) today. It was a good day. SLEEP TIME


Wednesday @ 11:00 AM: 
Attendance: Benton, Serena, Brittany, Thomas, Jack 

3 sets 80% 90% 100% effort:
 Dyne 25 cals 
18 box jumps 24/20″ sd
18 T2B
18 wall balls 20/14# 10′ target
85 DU
rest 3 min between sets



Xmas eve workout. We worked out to a very "Lutachristmas" thanks to Jack. It was pretty flippin awesome. went very hard on the last one. Tried to get the double unders in unbroken but it didn't happen. Very fun. Got to ride the air dyne and do toes to bar... I know both of those are Jack's personal favorites. Brittany and Serena finished the workout up with 50 Cal's on the airdyne. They didn't like it too much... or maybe they loved it. It is hard to tell with them. Merry Christmas everyone!!!!



Friday @ 9:00 AM:  

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 8mins
+
30 SC for time 225/155#

rest as needed

20mins Z1 AD

Saturday @ 10am:

A. snatch build to a max in 10mins
B. take 77% of A complete 25reps for time snatch
+
8min amrap:
2 MU
4 HSPU
8 KBS 2/1.5pd