February 1st Week

Monday: 
Attendance: Benton, Stanich, G, Jessica, Brittany, Serena, Taegan, Thomas, Maddie 

A.

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps 225 x 3 

B.

Complete as many rounds and reps as possible in 6 minutes of:

30 Thrusters 

30 Pull-Ups

30 Double-Unders 

Got through one round plus 20 thrusters. Very rough this morning. We found the new bars. They are crazy nice... However, they are only 35 lbs and super thin. Don't call them girl bars though. They are just smaller, lighter... and pink... We also had the fall out boy album playing the whole workout. Taegan was very excited to hear her "car jam" playlist. Her favorite track is The 4th of July. 

Tuesday 

A.

Five sets of:

Snatch x 1.1.1 165 for all 5 sets 

(rest 5-7 seconds between singles)

Rest 2 minutes

B.

In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (185/135 lbs)

15 KB Swings 50#

20 Sit ups 15:14 ish not too bad

Thomas killed it this morning. Started cleaning 185 but got way to heavy. Also, the bars suck... real bad. My hands are hurting real bad. We are going to kill it tomorrow morning for the last workout this week. So far I am liking the new programing. We will see if we get any stronger. 

Thursday: 

A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 7-minute running clock, complete:

30 Cals on the Dyne or run .25 miles
—
As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs

Saturday: 

A.

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% 165
*Set 2 – 5 reps @ 55-65% 185
*Set 3 – 3 reps @ 65-75% 225
*Set 4 – 2 reps @ 75-85% 285
*Set 5 – 2 reps @ 80-90% 325

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85% 285 

B.

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead

10 Overhead Squat / 15 Front Squats

10 Burpees 1 round plus 10 ground to overhead for both sets. 

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.