by Gene Crawford | Jan 31, 2015
Baseline:
ROM Drills ~10 minutes
500M Row
Work Capacity:
5 rounds – 5x hang power snatches, 5x overhead squats, 5x snatches, 5x front squats, 5x push ups (45#-65#)
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x False Grip (feet on box) to rotate into stand up pull-ups
5x Ring Dips
Strength:
Snatch Ladder – every 30 seconds do 1x snatch, increase weight 10# every round (start at 65#) – once you reach 1RM complete 100x double unders as fast as you can (or 300x regulars)
Durability:
5 rounds – 20x KB swings (35#/25#), 10x push ups, 10 sit ups
Stretch + Hydrate & Fuel
by Gene Crawford | Jan 28, 2015
Baseline:
ROM Drills ~10minutes
500 M Row
3 rounds – 5x strict press, 5x push press, 5x push jerk, 10x air squat
75% of 1RM Pushpress
Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x False Grip (feet on box) to rotate into stand up pull-ups
5x Ring Dips
Strength:
Warm up to 75% of 1RM Pushpress
Push press 75% of 1RM 3 reps x 10 sets
Work Capacity:
5 rounds for time of; 30x situps, 20x KB swings (35#/25#), 10x box jumps
Durability:
3 rounds – 60 second plank, 10x reverse hyperextensions (45# plate)
Stretch + Hydrate & Fuel
by Gene Crawford | Jan 24, 2015
Monster Mash
Baseline:
ROM Drills ~10minutes
5 Rounds of Cindy
(1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats)
The “Mash”:
20 185# Backsquat
Row 1000M
20 185# Ground to Overhead
Run 800m
20 185# Front Squat
2sets 20x GHD Situps with 45#
20 185# Bench
400 Meter Walking Lunge
20 185# Deadlift
200m Burpee Broadjump
Stretch + Hydrate & Fuel
by Gene Crawford | Jan 19, 2015
Baseline:
ROM Drills ~10minutes
3 rounds – 250m row
5 rounds – 5x front squats, 5x jerks, 5x pushups
(start at 45#/25# then increase 10# every round)
Work Capacity:
½ mile run
15x clean & jerks (95#)
**Had serious trouble with the front squat. Wrist and elbow have very short range of motion.
by Gene Crawford | Jan 15, 2015
Baseline:
ROM Drills ~10minutes
500m row
3 rounds – 10x KB swings (35#/25#), 10x push ups, 10 sit ups
Warm up to 1RM Deadlift:
Gene = 345#
Gio = 355#
Strength:
Deadlift – 3 reps 10x at 70% of 1RM Deadlift (245#)
Work Capacity:
150x DB Thrusters (35#/25#)
Durability:
3 rounds – 20x GHD situps, 10x back extensions
(Only got 1 round…)
Stretch + Hydrate & Fuel
