The winner is Griff!
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Warm up
2 Rounds Run 200M 10 Situps 10 Pushups Workout 2 Rounds 2 min Assault Bike cal 1 min rest 2 min Bench Press @ 55% 1 min rest 2 min Evil Wheel 1 min rest 1 min Bottom Up Press Left Hand 1 min Bottom Up Press Right Hand 1 min rest Oly Rest Day Stretch 2 min Doorway Pec Stretch / each 2 min forearm stretch / each 2 min Cobra Position
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Hey everyone,
The weather is finally cooling down. This will be the last weekend where we have the Sunday hours from 10 AM to Noon. Next weekend we will return to Sunday hours from 3 PM to 5 PM. -C-  Warm up 3 Rounds 10 Situps 10 Pushups Workout 21 - 15 - 9 GHD Bench Press (barbell or dumbbell) 41 - 30 - 18 Arm Haulers Oly Pause Power Jerk (3 sec) - 60% x 2, 65% x 2, 70% x 2 x 2 sets Stage Power Snatch (knee, upper, thigh, full) - 65% x 2, 70% x 2, 75% x 1 x 4 sets Push Press - 75% x 3, 78% x 3 x 2 sets Clean Deadlift - 108% x 2, 113% x 2, 118% x 2 3 Sets: Jack Knife complex - 2 each x max Pullups x max (assist as needed to get a minimum of 10/set) Stretch 2 min ab stretch leaning back (end of video) 2 min banded crossbody shoulder stretch 2 min Banded Shoulder Stretch / Side Just wanted to give a shout out. For the combined buildings that made up the World Trade Center, the North Tower was 1,368 ft tall and the South Tower was 1362 ft tall. Yesterday as a collective effort we climbed 6.87 towers. This is a combined total between rope climbs and box steps. It is a small memorial to a specific point in time, but I appreciate everyone's contributions!   Warm up
3 Rounds 200M Run 2 Min Rest Workout 10 Rounds 30 sec Row 30 sec Rest Oly tall snatch - 28% x 3 x 3 sets Snatch - HS x 1, 85% x 1, 90% x 1, 95% x 1 Tall Split Jerk - 25% x 3 x 3 sets Clean and Jerk - HS x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Front Squat + Back Squat (% of FS) - 75% x (2+3), 80% x (2+3), 85% x (2+3), 88% x (2+3) Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 2 min Sit and Reach  Warm up
2 Rounds 5 Strict Pullup 5 Strict Knee to Elbow Workout Max Rope Climbs as a gym! Sub Max Box Steps Oly Rest Day Stretch 2 min Cobra Position 2 min Bicep Stretch / each 2 min barbell forearm mash / each  Warm up
5 Squat Therapy 10 Air Squats Work up to 55% max Workout Max Back Squat Starting at 55% work up to a 1 rep Max at least 7 of your reps should be over 90% of today’s max compare to 3/14/24 Oly Pause Split Jerk - 55% x 3 x 3 sets Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 82% x (1+1), 87% x (1+1), 82% x (1+1), 87% x (1+1) Flat-Footed Clean Pull - 95% x 3, 100% x 3 x 2 sets Front Squat - 3 sec pause reps 1 - 68% x 3, 70% x 3 x 2 sets 3 sets: Hanging Leg Raise x max (subsitute knees to elbows) Stretch 2 min hamstring stretch each 2 min quad stretch each  Warm up
3 Rounds (increase weight each round unto workout weight) 5 Deadlift 3 Clean High Pull 3 Power Clean 3 Jerk Workout Test 30 Clean and Jerks @ 135 / 95# sub 65% Compare to 10/10/23 Oly Jerk behind the neck from split - 28% x 3 x 4 sets Overhead Squat (3 sec pause in bottom) - 73% x 2, 78% x 1, 83% x 1, 88% x 1, 88% x 1 x 2 sets snatch push presses (% of snatch) - 75% x 3, 78% x 3 x 2 Pause Jerk Dip (3 sec) - 100% x 3, 103% x 3 x 2 *Increase BOLD weights if you feel good 3 sets: Side Bend x 10-12/side Bent over row x 10-12 Stretch 2 min Banded Trap Stretch / each 2 min banded tricep stretch / each  Warm up
3 Rounds 10 Jumping pull-ups 10 Cal Row 10 Ski Jumper Workout 20 min 15 Ring Rows (elevate feet if possible) 15 cal Assault Bike 30 Double Unders Oly Snatch No Jump - 55% x 3 x 3 sets Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 82% x 1, 87% x 1, 82% x 1, 87% x 1 Flat-Footed Snatch Pull - 95% x 3, 100% x 3 x 2 sets Back Squat (keep max reps less than or equal to 10) - 75% x 4, 78% x 4, 78% x max 3 sets: weighted plank x 20-30 sec Basically Advanced - Week 6 of 12 Stretch 2 min barbell bicep mash / each 2 min Calf Stretch / each 9/8
20 min 15 Ring Rows (elevate feet if possible) 15 cal Assault Bike 30 Double Unders 9/9 Test Grace Compare to 10/10/23 9/10 Max Back Squat compare to 3/14/24 9/11 Climb the towers Max Rope Climbs as a gym! 9/12 10 Rounds 30 sec Row 30 sec Rest 9/13 21 - 15 - 9 GHD Bench Press (barbell or dumbbell) 41 - 30 - 18 Arm Haulers 9/14 2 Rounds 2 min Assault Bike cal 1 min rest 2 min Bench Press @ 55% 1 min rest 2 min Evil Wheel 1 min rest 1 min Bottom Up Press Left Hand 1 min Bottom Up Press Right Hand 1 min rest |
