Todd 28

SLSC Blog

Open gym, 10am-1pm

See y'all there.

A. 15 min gymnastics play

B. Clean deadlift w/ pause below-the-knee, 2" deficit
3x2, 2x1, Rest 2 min
Use straps. Pause 1s below-the-knee.
*
Build to heavier than last week.

C. 5 min AMRAP:
1-2-3 unbroken TGU ladders, left arm (55/35)
+
Rest as needed
+
5 min AMRAP:
1-2-3 unbroken TGU ladders, right arm (55/35)

D. 3 sets @ 70-80%:
3 min shuttle run
3 min rowing
2 min sled drag

"Partner Morrison"
*One person working at a time. Split however you like.
50-40-30-20-10:
Wall balls (20/14)
Box jumps, step down (24/20)
KB swings (55/35)
+
Accumulate 3 min farmer's walk (heavy)
Accumulate 2 min stir-the-pot

A. Squat snatch
Build to a tough touch-and-go double

B. Squat clean & split jerk
Build to a tough touch-and-go single
*No reset between clean & jerk - use the pop from the stand of your squat as the dip for your jerk

C. Back squat
5x2-4, 32x1 tempo, Rest 2 min
*Volume work. Don't push too hard in terms of weight.

D. 3 sets @ 90%
9 min AMRAP:
8 double KB clean & jerks (55/35)
30 double-unders
200' farmer's walk (70/hand - 55/hand)
8 burpee box jumps (24/20)
8 DB snatch, alternating (55/35)
400m run
Rest 5 min

"Are most people in denial about their weight?" from The New York Times

A. Squat snatch
3,2,1, Rest 2 min
*All working sets. Reset between reps.

B. 3 sets @ 90%:
10 DB bench press, tough
500m row
Rest 90s
+
3 sets @ 90%:
10 DB bent over rows
90s airdyne
Rest 90s

"Are most people in denial about their weight?" from The New York Times

A. Power snatch
5x1, Building, Rest 90s
*Build to a tough single with great form.

B. 3 sets @ 90%:
10 DB bench press, tough
500m row
Rest 90s
+
3 sets @ 90%:
10 DB bent over rows, tough
90s airdyne
Rest 90s

"Are most people in denial about their weight?" from The New York Times

3 sets @ 70-80%
9 min AMRAP:
1 mile airdyne
100' bear crawl
50 single-unders
60s shuttle run - 10m increments
7/arm single-arm KB overhead squats
Rest 2 min

"Show me the armpits with Coach Burgener" from CrossFit

A1. Single-arm DB push press
3x4-6/arm, 30x1 tempo, Building, Rest 90s
A2.Single-arm DB row
3x4-6/arm, 30x1 tempo, Buliding, Rest 90s

B. 5 min AMRAP:
1-2-3 unbroken power snatch ladders (165/105)

C. For time:
50 row cals
40 toes-to-bar
30 power cleans (135/95)

"The best locker room speech ever, and why it works" from The Talent Code

A. Squat clean & split jerk
3,2,1, Rest 2 min
*All working sets.

B1. Rear-foot elevated split squat
9/leg,7/leg,5/leg, Building, 3010 tempo, Rest 90s
B2. Pendlay row
9,7,5, Building, 3010 tempo, Rest 90s

C. 3 rounds:
12 DB snatch, alternating (70/50)
300m row or .3 mile airdyne

"The best locker room speech ever, and why it works" from The Talent Code

A. Power clean & push jerk
5x1, Building, Rest 90s
Reset each rep.
*
Build to a tough single with great technique.

B1. Rear-foot elevated split squat
12/leg,10/leg,8/leg, Building, 3010 tempo, Rest 90s
B2. Pendlay row
12,10,8, Building, 3010 tempo, Rest 90s

C. 3 rounds:
12 KB swings
300m row or .3 mile airdyne

"The best locker room speech ever, and why it works" from The Talent Code