Tue, May 1

Technique:

Clean drills x 15 minutes

Strength:

Clean High-pull,

5 sets x 3 reps

WOD;

For time:

Row, 2000 meters

“When the archer misses the mark, he turns and looks for the fault
within himself. Failure to hit the bull’s eye is never the fault of the
target. To improve your aim — improve yourself.”
- Gilbert Arland

1970-01-01

Mon, Apr 30

Strength:

Back Squat,

1 set x 20 reps

WOD:

3 rounds for time:

Pistol, 10 reps (each leg)

Wall Ball, 20 reps, 20/15#

Back Extension, 20 reps

Rest, 60 seconds

“Pain is inevitable. Suffering is optional.”
-unknown

1970-01-01

Sun, Apr 29

Rest day

“Nearly every man who develops an idea works at it up to the point where
it looks impossible, and then gets discouraged. That’s not the place to
become discouraged.”
-Thomas A. Edison

1970-01-01

Sat, Apr 28

Snatch Clinic with Diana Cerom

“A magazine cannot generate a lot of revenue by calling for brutally
intense work on well known, easily done basic movements, not month
after month, so they scratch and search for “breakthroughs”, selling
the lifting public on the idea that there will always be a better way to
become bigger and stronger.”
Dr. Ken Leistner

1970-01-01

Fri, Apr 27

Strength:

Deadlift,

3 sets x 10 reps

Romanian Deadlift,

2 sets x 8 reps

WOD:

For time:

Sit-up, 100 reps

Back Extension, 50 reps

Wall Ball, 50 reps, 20/15#

“If strength at high heart rates is fundamental to your sport then you’d
best perform your resistance training at high heart rate.”
- Greg Glassman

1970-01-01

Thu, Apr 26

Open WOD:

Make-up WOD

Skills & Drills

Recovery/Mobility

Endurance

“Hold yourself responsible for a higher standard than anyone else expects
of you. Never excuse yourself.”
Henry Ward Beecher

1970-01-01

Wed, Apr 25

Strength:

Push Jerk,

determine 1-rep max within 15 minutes

WOD:

For time:

Kettlebell Swing, 30 reps, 53/35#

Burpee, 25 reps

Strict Pull-up, 20 reps

GHD Sit-up, 20 reps

Box Jump, 20 reps, 24/18″

Push-up, 20 reps,

Up-down, 30 reps

Squat Jump, 10 reps

“Pursue truth and people will be true to you.”
- Arthur Twining Hadley

1970-01-01

Hero Slider

1970-01-01

Tue, Apr 24

Strength/Skill:

Snatch Balance,

drills x 15 minutes

WOD:

3 rounds for time:

Chest-to-bar Pull-up, 10 reps

Hand-release Push-up, 20 reps

Box Jump, 30 reps

Rest, 60 seconds

“You gotta believe.”
- Tug McGraw

1970-01-01

Mon, Apr 23

Strength:

Back Squat,

1 set x 20 reps

WOD:

For time:

Turkish Get-up (alternating arms), 50 reps, 53/35#

“Whatever you do don’t do it half way.”
- Bob Beamon

 

1970-01-01