by Gene Crawford | May 12, 2016
Baseline & Warm up:
ROM Drills ~5 minutes
“Mat Chan” Warmup
Conditioning:
5x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)
Strength:
Complete as many rounds and reps as possible in 7 minutes of:
10x power snatches (115#/75#)
3x chest to bar pullups (or just pullups)
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2
1 Rep Max Power Clean [155#]
Durability:
Tabata Jump Rope (8x :20 on :10 off)
Stretch + Hydrate & Fuel
by Gene Crawford | May 3, 2016
Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching
Warm up:
400m run (¼ mile)
3x rounds
5x pull ups
10x push ups
15x air squats
Strength:
Push press
3 reps x 2 sets @ 45#
3 reps x 5 sets @ 95#
3 reps x 3 sets @ 135#
Work Capacity:
AMRAP in 5 minutes of each set
(1 minute rest between sets)
Set 1: 5x box jumps, 7x toes to bar (or hanging “L’s”) [6]
Set 2: 5x pushups, 15x air squats [6]
Set 3: 5x burpees, 7x thrusters (KB 25# x 2) [6]
Durability:
4x Rounds
Prowler Explosive Pull – From Knees (~12m)
Prowler Pull & Push (~12m)
Farmers Carry (~12m) Go as heavy as you can
Stretch + Hydrate & Fuel
by Gene Crawford | May 1, 2016
Run 2.5 miles
Cindy 5x Rounds. Wearing 20# weight vest.
5x Pullups
10x Pushups
15x Squats
25x Snatch 95#
by Gene Crawford | Apr 26, 2016
Cindy. 10x rounds in 20:00 today.
by Gene Crawford | Apr 24, 2016
Ran with the boys (kind of). We traveled 2 miles, probably ran only a mile of it. Not terrible. But I felt really horrible at first, I think it was either the fact I got breakfast this morning, ate a biscuit and gravy, and had some sugar later in the morning. Then did 5 rounds of Cindy with the 20# weight vest. Went over deadlift with the boys too. Good day in all.
