517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Easter Weekend Schedule

Saturday

WOD Class 10 AM

Open Gym/ Oly 11am-1pm

Sunday

Closed

 

Monday April 14-Saturday April 19 2014

This week we will spend a week “The Outlaw Way”

Monday

BBG

1) Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.

1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.

1C) 4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec.

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

Tuesday

BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AD
:15 Rest

Wednesday

BBG

1) Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles from blocks. You may work to a max, but no more than one miss.

3) Clean: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

Strength/Accesories

1A) 3X5 Jerk Balances – heaviest possible, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 TTB

Thursday

BBG

1) 8 minutes to establish a 3rm T&G Power Snatch.

2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

This is one continuous effort.

10 min Max Distance Sled Drag (forward facing – march style).

*Load should be heavy, but movement should be continuous for all 10 minutes.

-then-

10 min AMRAP of:

5 T&G Power Clean & Push Jerks @ 80% of max from #2
25 HR Push-ups
5 Muscle-Ups

-then-

10 min Max Distance Sled Drag (forward facing – march style).

Friday

BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50′ Front Rack Walking Lunges 95/65#
15 Deficit HSPU 6/4″
30 OHS 95/65#
12 Deficit HSPU 6/4″
24 OHS 95/65#
9 Deficit HSPU 6/4″
18 OHS 95/65#
50′ Front Rack Walking Lunges 95/65#

Saturday

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time.

 

Saturday April 5- Saturday April 12

TRIBE!!! Please make sure to thank all of your Coaches for keeping us operational this week :) Thank you Coaches!!!

Saturday

A) Run 800m For time (not a warm up)

B) 10 Rounds for time

3 Snatch 135/95

15 wall ball shots

Sunday

A) High Hang Squat Clean max

B)

10 rounds for time

3 Clean and Jerks 135/95

15 Burpees

Monday

A) Back Squat 3-3-3-3-3 one set every two mins try to add 5 pounds to your last set. this should be at your previous 3 rep max. if you don’t know your 3 rep max, find your 3 rep max

B) “Cindy”

AMRAP 20

5 pull ups

10 push ups

15 squats

Tuesday

A) Split Jerk 2-2-2-2-2 @85% of max Jerk Use blocks if possible. these do not have to be connected.

B) “Christine” *with runs

3 rft

400m run

12 Body weight deadlifts

21 box jumps

Wednesday

A) Deadlift 5-5-5-5-5 every 3 minutes. these should be at your last 5 rep max. try to add 5 pounds on your last set if possible

B) “21 gun salute”

21 minute amrap

21 double unders

7 Thrusters 95/65

14 Push Ups

Thursday

A) 3 rm strict press

B)

Every Minute on the Minute x 15 Minute 1 – 5 Wall Balls + 5 Power Cleans 135/95 Minute 2 – 5 Wall Balls + 5 Toes to Bar Minute 3 – 5 Wall Balls + 5 Push Jerks 135/95 Repeat Pattern x 5

Friday
A) Front squat 3-3-3-3-3 every 3 mins at your last 3 rep max weight, try to add 5 pounds on your last set if possible. if you don’t know your 3 rep max, find your 3 rep max
B)Run 5k

Saturday
“Fran”
21-15-9
thrusters 95/65
pull ups