PROJECT BREAKDOWN DAY 55: Saturday, May 23, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Snatch, Clean and Jerk ... Trainer's Choice of Drills

(D) Snatch

  • 1x2 @ 50% of 1RM
  • 1x2 @ 60%
  • 2x2 @ 70%
  • 2x1 @ 80%
  • 5x1 @ 85% <-- 5 sets of 1

(E) Clean and Jerk 2x2+2 (2 Cleans, then 2 Jerks) @ 50%, 60%, 70%, 3x2+2 @ 80%

(F) 800 m Jog

(G) 6x100m sprints @ 80-85% of full sprint speed ... seriously, if you go 100% and pull a hamstring, I don't want to hear about it.

Gaba. Push Ups.  Photo: Rafael Vega

Gaba. Push Ups.  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 54: Friday, May 22, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Warm Up WOD: 1600m Run

(D) Kipping Pull Up: Trainer's Choice of Warm Up and Drills

(E) 800 m Run (6 minute time limit) ... beginners: Russian KB Swing Demo and Practice

(F) 8 min AMRAP: 5 Burpees, 10 Air Squats, 15 Russian KB Swings 1.5/1.0 pood

(G) 4-6x100m sprints @ 80-85% of full sprint speed

Meg. Some things are all suck. Photo: Rafael Vega

PROJECT BREAKDOWN DAY 52: Wednesday, May 20, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Front Squat, Back Squat, Overhead Squat, Front Rack Lunges (Forward and Back Stepping)

(D) Back Squat 4x6-8 @ 70% of 1RM

(E) Back Stepping Lunges 4x12-16, each set followed by

  • 14 Lateral Med Ball Wall Tosses (7 per side)
  • 10 Pull Ups (Strict -> Strict Chin Ups -> Kipping -> Barbell Rows)
  • 250m Run/Row

(F) Time Permitting or After Class:

  • 5-6 Sets of 20-35 Hollow Rocks alternating with
  • 20-35 Reverse Hypers
  • 1-2 Minute Break