Month: October 2013

Burpees and obstacles are much like peanut butter and chocolate.
Burpees and obstacles are much like peanut butter and chocolate.

5 3-minute rounds of:

5 muscle-ups

Max burpee box jumps

Rest 2 minutes

Skills

3 3-minute stations, 3 minutes rest between stations:

1. Max dumbbell thrusters (55/35 lb.)

2. Max dumbbell snatches (70/55 lb., alternate arms)

3. Max dumbbell hang squat cleans (55/35 lb.)

 

Thanks to all who dressed up for Halloween!
Costumes encouraged. Safety first, of course!

Zombie Moder vs. Zombie Hill

Row 500 meters

30 overhead plate lunges (45/25 lb.)

20 pull-ups or ring rows

30 box jumps

20 thrusters (95/65 or 45/33 lb.)

30 kettlebell swings (70/55 lb.)

50 double-unders

One group of humans will start rowing and then work through the chipper. The second group of zombies starts as soon as the rowers are clear. If the zombie completes any movements before the human, it’s a 5-burpee penalty for the human. That human is now a zombie. He or she can then try to pass the zombie back to return the favour.

Rule No. 1 for surviving Zombieland: Cardio.

 

 

The joy of deadlifts!
The joy of deadlifts!

Sumo or conventional deadlift 5-5-5

Romanian deadlift 10-10-10

Skills

Flat or incline bench – 1RM

3-3-3 Turkish get-ups (per arm)

For the bench press, neither bouncing nor bridging are allowed. Use a spotter.

At the end of the pull, the elbows should go up high and outside (as shown) rather than back and down (the T-Res position).
At the end of the second pull, the elbows should go up high and outside (as shown) rather than back and down (the T-Rex position).

Scarecrow cleans 3-3-3-3-3

21-15-9

Ring dips

After the pull, meet the bar where it is and ride it down rather than dropping to the bottom and letting it crash on you. The scarecrow clean can help you learn to do this.
After the pull, meet the bar where it is and ride it down rather than dropping to the bottom and letting it crash on you. The scarecrow clean can help you learn to find the bar. In the next frame (not shown), Jenn’s elbows are pointed directly forward and she is riding the bar down into a full squat.

Squat cleans

Excessive layback at the end of the stroke is inefficient. Lean back only to about the 11-o'clock position on a clock.
Excessive layback at the end of the stroke is inefficient. Lean back only to about the 11-o’clock position on a clock.

Calculus

10 rounds, in partners:

Partner 1: 15-calorie row

Partner 2: 15-calorie row

Score is total time for the entire workout.

It starts to burn at about this point.
It starts to burn at about this point.

Back squat 5-5-5

Led Zeppelin IV

4 column runs

Skills

Clean and jerk 1-1-1-1-1 @ 85%

Be fast and precise.

Clean halting deadlift (1 second pause at knees) 3-3-3 @ 85% of best clean

Strive for perfect positioning, not max load or speed. Feel the bar close to the body and the weight in the heels during the pause.