MONDAY 140901

CONDITIONING:

Run 800 or Row 1000 meters followed by coaches choice

WORK CAPACITY:

Perform one Power Clean & Jerk the first minute, two the second minute, three the third, four the fourth, etc.  When you can no longer perform the amount a C&Js required for that minute your done.

(135lbs/95lbs)

Congratulations to Scott Morton on setting new PRs at the Attitude Nation - Garage Games Bar Slamming Festival this past Saturday. Keep up the hard work Scott...many more PRs to follow!

THURSDAY 140828

CONDITIONING / SKILL WORK:

Run 800 or Row 1000 meters followed by 10-15 minutes of working pull-overs and/or bar muscle-ups, or just kipping pull-up technique

WORK CAPACITY:

For time:

35 Push-ups

28 Toes-to-Bar

21 Thrusters (95lbs/65lbs)

Run 800 meters

21 Thrusters (95lbs/65lbs)

28 Toes-to-Bar

35 Push-ups

Pull-over technique, or as we call it in the Marine Corps when running the obstacle course, "the college boy roll".  You'll see this again.  

WEDNESDAY 140827

CONDITIONING:

Tabata Row for max calories.  20 second work followed by 10 seconds rest for 4 minutes.

STRENGTH:

"Bear Complex"

Perform seven sets of the following sequence:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (from behind the neck)

For 5 Rounds.....

Rest between rounds as needed.  Increase weight between rounds.  Go for max load during your last (5th) round.  No resting on the ground (even to regrip).  Combine movements in any way as long as the clean starts from the ground, and finishes at full hip extension. Squats have to go below parallel and presses must be fully locked out overhead. You can't receive the bar in a full squat from the clean.  Stand tall before you front squat.  There is no time component. Rest at anypoint, except on the ground.