Thursday 7/2/15

Part A:
Press (6 sets, performing one set every 2 minutes)
Set 1: 7 reps (start around 72-77% of your 1RM)
Set 2: 5 reps (add weight)
Set 3: 3 reps (add weight)
Set 4: 7 reps (at Set 2 weight)
Set 5: 5 reps (at Set 3 weight)
Set 6: 3 reps (at today’s heaviest 3 rep max [approximately 87-93% of your 1RM])

Part B:
AMRAP in 12 minutes
12 Russian KB Swings (1.5/1p)
12 Alternating Reverse Lunges with Goblet Hold (1.5/1p)
24 Double Unders

Me: 120 / 7+3 Rx

SuperFit Lorton 6/27/15

Workout 1
Snatch Ladder
Male RX: 115-135-155-185-205
Female RX: 75-85-95-105-115
Male Novice: 75-95-115-135-155
Female Novice: 55-65-75-85-95

Rules: Teams will have 1 minute to perform as many snatches as possible at each bar. Only one person works at a time. Teammates may trade off at any point. There will be a 20 second transition to the next bar. There will be a point value for each bar and points will increase with weight. Bar 1 = 1pt, Bar 2 = 2pts, Bar 3 = 3pts, Bar 4 = 4pts, Bar 5 = 5pts. Scoring will be total points.

Me and Sean: 139 (Novice)

Workout 2
10 minutes
Row 100 Cals (as a team)
*with remaining time*
AMRAP
10 Deadlifts (185/125 RX) (135/85 N)
10 Pistols (Novice teams will perform front squats – 135/85)

Rules: Teams will begin the workout with a 100 calorie row. With the remaining time, teams will then complete as many reps as possible of the couplet. Only one person works at a time. Teammates may switch at any point. Score will be total reps of the couplet. To break ties, the 100 calorie row time will be recorded.

Me and Sean: 119 (Novice)

Workout 3
For Time (7 minute cap)
15-10-5
Burpee Box Jumps (24/20 RX + N)
Barbell Complex (135/85 RX) (95/65 N)
(1 Squat Clean + 1 STOH + 1 Thruster) = 1 rep

Rules: Teams will have 7 minutes to complete the workout. Teams will be assessed a one second penalty for each rep not completed within the time cap. Only one person may work at a time. Teams may switch at any point except during the middle of a complex rep.

Me and Sean: 5:40.00

Tuesday 6/23

Part A:
Establish a 1RM for Press

Part B:*
5 Ground-to-Overhead (205/135)
10 Ground-to-Overhead (185/125)
15 Ground-to-Overhead (155/105)
20 Ground-to-Overhead (115/75)

*Time Cap = 15 minutes

Me: 140 / Through third set, capped at 12 mins

Wednesday 6/17/15

Part A:
100 Anchored Wall Wipers (butt against wall)

Part B:
6 Rounds (24 minutes)
45 seconds Max Toes-to-Bar
15 seconds Rest
45 seconds Max Box Jumps (24/20)
15 seconds Rest
45 seconds Max Handstand Pushups
15 seconds Rest
45 seconds Max Jumping Lunges
15 seconds Rest

Me: 61 / 92 / 108 / 122 Rx

Wednesday 6/10/15

Part A:
EMOM for 8 minutes (8 sets*) of:
1 Power Clean
1 Front Squat
1 Jerk

*Maintain 70-80% of limiting factor for all 8 sets

Part B:
AMRAP in 8 minutes
100 m Run
5 Chest-to-Bar Pullups
10 Shoulder-to-Overhead (115/75)

Me: 185 / 4+13 Rx

Wednesday 6/3/15

Part A:
Overhead Squat (6 sets, performing one set every 2 minutes)
Set 1: 7 reps (start around 72-77% of your 1RM)
Set 2: 5 reps (add weight)
Set 3: 3 reps (add weight)
Set 4: 7 reps (at Set 2 weight)
Set 5: 5 reps (at Set 3 weight)
Set 6: 3 reps (at today’s heaviest 3 rep max [approximately 87-93% of your 1RM])

Part B:
EMOM for 10 minutes (10 sets*) of:
1 Snatch Complex** (High Hang Snatch + Hang Snatch)

*Build throughout the course of the 10 sets
**This is a complex. Hang onto the barbell for both segments/repetitions of the complex.

Me: 185 / 135