1.14.13 - 2.19.13

4 week intro strength cycle - Jan14-Feb11

Monday: Squat w bj
Tuesday: Press w pullups
Wednesday: Off/Recovery
Thursday: Deadlift
Friday: Thrusters
Saturday: outside/varied
Sunday: Rest

week of Jan 14 metcons:
mon: EMOM kb swings + situps/GHSU
tue: ranger pushups + run + du
wed: everone joined eddie.  John did tuesdays w Lisa.
       Eddie: 21,18,15,12,9,6,3 of PC(115) + BJ(24”)
thur: recovery day
fri:  outdoor wo w tireflips, sledpushes, and burpees
sat: only John - FGB

week of Jan 21 metcons:
mon: 12 min amrap of 10 lunges, 10 ttb, 10 boxjumps
tue: partner sprints around building while other does burpess, then two 20 sec battle ropes each person
wed: 10 kb swings on the min for 7 mins
       farmers walk  x 5
thur: off
fri:  tabata something else : pull ups, push ups, sit ups, air squats

week of Jan 28 metcons:
mon: 30 on/30 off row/bike/burpee intervals + trx straps
tue: 12 min amrap of  5 pullups + 5 burpee bj + short run
wed: off
thur: situps + kb swings + goblet squat.  ladder 10 down to 1
fri: tabata mash up: DU + pushups + pullups + bike

week of feb 4 metcons:
mon: EMOM for 14 mins: odd - 3 deadlifts. even - 10 situps. then, 3 shuttle runs outside
tue: 5 rounds: 4 pullups + 8 pushpress + 12 burpee over bar
wed: off
thur: 15 kb swings, 15-12-9 squat + ringrow + pushup, 15 kb swings
fri: outside! (sled pull/push + tireflip + shuttle runs)


4 week intro to olympic lift cycle (Feb 11-Mar 11)

Monday: Snatch
Tuesday: HBBS
Wednesday: off
Thursday: Jerk
Friday: Clean

Monday 2.11
Dynamic warmup together
A. PVC pipe
- Grip
- Burgener warm up
- Overhead squat
- Explain 3 pulls
- Snatch progression
- Press behind the neck
- Snatch grip press behind the neck
- Overhead squat
- Snatch balance
- Power snatch
- Power snatch + oh squat
- Snatch
B. 5 RFT: 5 pullups
  10 pushups
  15 situps

Tuesday 2.12
Dynamic warmup
Review Burgener warmup
A1. HBBS 5x5
A2. Box Jump 5x5
B. EMOM odd - 10 kb swings
  even - 30 on/off Airdyne

Wednesday - off

Thursday 2.14
Dynamic warmup
Burgener warmup
A. Jerk progression w PVC pipe
- Press
- Push press
- Power jerk
- Footwork drills
- Jerk
B. Push press 5x5

C. Outside metcon - tabata
Kb DL
Bj
Pull-up
Push-up/ring dip

Friday 2.15
Dynamic warmup
Burgener warmup
A. Clean progression w PVC pipe
- front squat
- power clean
- power clean + front squat
- clean
B. Front squat 5x5
C. Wallballs and ttb


Monday 2.18.13
dynamic warmup
burgener warmup PVC
snatch progression PVC
learn how to drop the bar
A. Burgener warmup w bar
snatch progression w bar
B. Snatch
C. 7 Rounds for time of:
5 pullups
10 pushups
15 DU

Tuesday 2.19.13
dynamic warmup
review snatch w pvc pipe
A1. HBBS 5x5
A2. Box jump 5x5
B. 30 20 10 kb swings + 15 10 5 ttb
C. Bike sprints