STRENGTH
1) 3 set of 21:
(adding ten pounds to squat/dead and 5 pounds to press/bench)
Front Squat
Behind the neck, snatch grip press
Snatch grip deadlift
Bench press
If you fail your first set, move to 15 rep max at the same
weight scheme.
2) Five (400meter) work intervals with 2:1 work to rest
ratio. For example if your first
400 takes you 2 minute, you rest for 1 minute and begin your second round.
CROSSFIT
3) 10-1/1-10 of
Cleans (yes that means full squat) and Push-ups:
Do ten touch and go cleans, 1 push-up, 9 touch and go
cleans, 2 push-ups, etc. Choose a
weight where you can touch and go every round. Recommended is (135/95#). Be SUPER strict in the push-ups. Your toes need to remain active and your quads cannot touch
the ground.
4) Angie-ish (25 strict pull-ups, 25 ghd sit-ups, 25 GHR’s)
MOBILITY
5) Work on hip mobility exercises
6) 25 hip/back extensions (not for time)
7) Work on butterfly pull-ups (goal to string at least
5…work on them fresh and fatigued)
Front Squat
ReplyDeleteAimee 95- 110- 125(@15)
Giulia 43- 83- 105 (15)
Jenna 43- 63 73(15)
Push Press
Aimee 38-58-78
Giulia 38-58-78
Jenna 33-43-48
6/24/14 (3:30)
ReplyDelete10-1/1-10 Cleans and Push- ups
Aimee 11:17
Giulia 20:04 (9 HSPU)
Jenna 13:53 (65# and Push- ups)
6/26/14
ReplyDelete21RM Deadlift
Aimee 103-133-153
Jenna 83-93-103
21RM Bench
Aimee 55-75-90 (x15)
Giulia 55-65-75 (x17)
Jenna 55-65-75 (x14)