WeekEnd HomeWork

OK…so we have finished up the first of 3 weeks of the Squat Series.  Your weekend homework is to go over your numbers and be ready for next week.

Make up a sheet or put it in your phone as a Note.

WEEK 1

4×5 @ 60% 1 RM

5×4 @ 70%

6×3 @ 80%

WEEK 2

4×4 @ 65%

5×3 @ 75%

6×2 @ 85%

WEEK 3

4×3 @ 70%

5×2 @ 80%

6×1 @ 90%

7/5/2013 Squat Series….Jacobs Ladder

Skill Squat Series Week 1 Day 3

6×3 80% of 1 rep Max

or 135/85

WOD “Jacobs Ladder”

10 min Amrap of

5 Deadlift

5 Hang Cleans

5 Front Squats

5 Push Press

Start at 20#/15# DB and go up the ladder until failure of completing 75#

Core Work

50 DB Side Bends each side (Use the DB weight you FAILED on)

7/3/2013 Day 2 Squat Series then WOD

Skill  Squat Series Day 2

5 x 4 Front Squat

70% 1RM or 125/75

or ADD 10% of What you used Monday.

WOD (Not as much for SPEED, But Smooth CONSTANT work and Perfect Reps)

30-20-10

Calorie Row

Wall Balls 20/14 to 10/8

If the Rowers are full…WALKING LUNGES in a circle around the Rowers!

CORE

100 Flutter Kicks (BIG 4ct)

 

 

7/2/2013 KB Push Press

Skill

Do the Squat Series if you MISSED Monday

This KB work is going to be difficult.  Go lighter than you would think.

If the Push Press causes too much wrist or shoulder go with DB.

WOD

10 Rounds 20min Cap

5 KB Push Press (Each Side) Guys 53/44 Girls 35/26

10 Abmat Situps

20 KB Side Taps

30 Seconds of Plank Hold (Any Style)

KB makes it HARD!!!

7/1/2013 Squat Series/SPEED or STRENGTH

We are starting a 3 week Squat Series.  This series is the Front Squat.

Squat Seires

4×5 @ 60% 1RM

SPEED

12 min AMRAP

20 DU/60 Singles

15 Airsquats

10 Pushups (HR)

5 Toes To Bar

 

STRENGTH

15 min EMOM

10 DU’s

1 Squat Clean

Pick a HEAVY weight and adjust each round .

You only get 1 successful lift per round

Score is TOTAL weight

 

Results Speed

Gritter          Rounds

Hal RX          9+35

Tim RX         8

Elizabeth RX 5+12

Kara RX        6+3

Craig RX       5+39

Royer RX      6+35

K-Rev RX      4

Sarah RX      6+35

Tommy RX    5+31

Kristy RX      6+36

Nicole           6+83

Haley            8+65

Elise             5+85

Jane             6+60

Carole           6+16

Katie             6+85

White            6 

Jeff                5

Marcos          7

Scott            8+35

Sandy           6+53

Carew            4

Bryce            6+17

Jessica          6+86

Rachel           7

Kathy M        7+13

Euell             4+35

Chuck            7

Nikkole           7

Joe F              8+40

Buddy            5+81

Steven G        6+87

Jacob              6

Bryan             7+87

Kelly OH         7+46

Hannah          6+50

Krista             5+87

Steve S           7+80

Amber             6+68

Dan                 5

Jessica            4

Jason R           6+66

Cameron         6

 

Results Strength

Gritter      Weight

Clayton    2775

Seth         1825

Jake         2625

Shawn     2455

Bryan       3075

Josh         4385

Amy         1875

Gus          3755

Mike K      3485

Anne        1425

Robin       1735

Todd         3835

Cole          2910

Charlie      2615

Shelby       1295

Miranda C  985

Tripp         2335

Nicole        1430