Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

REDO OPEN WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
15 Clean and jerk
New Total = 105 reps

Core Agility

Increasing agility and balance are critical factors when it comes to becoming a better athlete. Becoming more nimble, quickening footwork and developing more rapid hand/eye coordination will help to improve your athletic skills. Since your core is key in better agility and balance, focus on core strengthening exercises that develop the abs and strengthen the back. Toes to Bar!