SkillStrength 1.2: Tuesday, March 29, 2016

(A) Muscle Mash

(B) Mobility (add push back to Deep Lunge Sequence) + Band Pull Aparts

(C) Hold Circuit 2 (30s/30s): L-Sit -> Superman -> L-Sit -> Superman -> Hollow Body

(D) 400m Jog + 400m Run

(E) Set Up for: Barbell Push Press Review and Practice 4x10 ... Team Up as needed. Push press only on trainer's cue. Increase in weight to no more than 95/65.

(F) One Arm Kettlebell Push Press and Side Plank Review and Practice

(G) 8 Min EMOM: 30s Max KB Push Press 1.5/1.0 (24kg/16kg), Side Plank

Odd Minutes: Left Side

Even Minutes: Right Side

PROJECT OPEN DAY 77 +Weekly Preview: Monday, November 16, 2015

This is a test week for your major lifts in the Weightlifting or Powerlifting tracks.

(A) Muscle Mash

(B) Mobility

(C) Set Up Equipment for Max Lift in (D)

(D) Weightlifting OR Powerlifting

Weightlifting: Snatch Max Out

Powerlifting: Press Max Out, then Push Press Max Out

(E) Time Permitting

5 Min AMRAP
10 Russian Swings
10 Goblet Squats
10 Ab Mat Sit Ups
10 Air Squats

Week 12

Week 12

PROJECT OPEN DAY 74: Friday, November 13, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4); Elevated Feet Ring Rows (Next 4)

(C) Equipment Set Up

(D) Weightlifting or Powerlifting

WL:
Work Up to 80-85% of 1 RM Snatch

PL:
Push Press 1x10 @ 60%, 70%; 1x5 @ 75%; 80%, 85%, 2x2 @ 90%, 1x2 @ 90%+

(E) 8 Min Tabata Something (20s On, 10s Off)

Stephanie. Veterans Day. WOD: Adam Brown.     Photo: Rafael Vega  

Stephanie. Veterans Day. WOD: Adam Brown.  Photo: Rafael Vega  

PROJECT OPEN DAY 66: Wednesday, November 4, 2015

NOTE FOR SATURDAYS: Classes will now start at 9:15 a.m. and 10:45 a.m.

(A) Muscle Mash + Equip Set Up

(B) Mobility + Back Squat 8x3 @ 85% by last set

(C) Back Squat 2-3x2 @ 88-90%

(D) Weightlifting OR Powerlifting

WL:
Muscle Snatch 1x3 @ 55%, 1x3 @ 60%, 2x2 @ 65%
Power Snatch 1x2 @ 70%, 1x2 @ 75%, 1x2 @ 80%
Snatch from Hips 1x2 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x2 @ 80%
Snatch Deadlift 5x2 @ 120% of 1RM (no pause)

PL:
Strict Press + Russian Swings x20
7x2 @ 85% (Push Press if you reach failure midset then drop weight on next set)

Preview for Monday. Photo: Rafael Vega

Preview for Monday. Photo: Rafael Vega