RTG W.O.D. – 10/22/13: “Heave That $#it.”
AM:
– 4 x (1 Power Snatch, 2 Snatch) @ 70%
– 5 x 5 Back Squat @ 88%
– 5 x 5 Bench Press @ 88%
– 5 x 3 Bent-Over Barbell Row @ 90% 1RM Clean
(Add 5 lbs. from prior session for all lifts)
PM:
A1. EMOTM, 20 Minutes:
– 2 Rope Climbs (Legless / Regular);
– 3 Atlas-Stone Tosses
B1. 5 x 20 GHD Sit-Ups. SCALE AS NECESSARY. If you are still getting used to the GHD, this volume is excessive. Add no more than 10% to your total rep-count from last GHD session.
RTG W.O.D. – 10/21/13: Rest-Day, or “Gang-Green Re-Deux”
IF YOU RESTED YESTERDAY: YOUR WOD IS AS FOLLOWS. IF NOT, THEN TAKE A REST DAY TODAY. ALL INDIVIDUALS TO FOLLOW THE SAME PROGRAMMING TOMORROW.
AM:
3 x 3 Snatch @ 90%
3 x 3 Clean and Jerk @ 90%
5 x 2 RDL @ 92% of 1 RM Deadlift
PM: “GANG-GREEN RE-DEUX”
Complete 10 Rounds of the following:
– 6 Heavy KbS (32/24)
– 8 Pistols
– 12 T-2-B
– 1:00 Rest
RTG W.O.D. – 10/18/13: “Fry-day!”
AM:
5 x 5 Back Squat @ 80%. Add 5 lbs from previous session.
5 x 5 Bench Press @ 80%. Add 5 lbs. from previous session.
5 x 8 Glute Ham Raises
PM:
EMOTM, 20 Min:
– THIS Min: 1 WWU, 10 Unbroken C-2-B Pull-Ups
– THAT Min: 6 Inverted (Feet on box, above hands) Ring Rows
RTG W.O.D. – 10/17/13: “Heave-Ho”
AM:
– 2 x 3-Pos. Snatch @ 65%
– 2 x 3-Pos. Snatch @ 70%
– 4 x 5 Snatch High-Pull @ 65%
– 4 x 6 Behind-the-Head Jerk Drop @ 65%
PM: “Heave-Ho” Two Rounds of the following:
– 2:00 Max-Rep Thrusters (115/75), followed immediately by:
– 2:00 Max-Rep Box Jumps (24″/20″)
– 3:00 Rest
– 1:00 Max-Rep Thrusters (145/105), followed immediately by:
– 1:00 Weighted Step-Ups (45/25) to a 30″/24″ box
– 5:00 Rest
RTG W.O.D. – 10/16/13:
AM:
– 5-4-3-2-1 Muscle Snatch Progression (to 70% of 1 RM)
– 5 x 5 Front Squat @ 80%
– 5 x 5 Strict Press @ 80%
– 3 x 5 Deadlift @ 90%
PM: 30 min light jog (Z1), plus Athlete’s Choice:
– TT Yoga (if so, skip jog)
– GPP Mobility Work.
RTG W.O.D. – 10/15/13
AM: – 3 x 2 (1 Power Clean + 2 Clean, Unbroken) @ 70%, 3 Min Rest Btw. Sets – 3 x 6 Clean High Pull @ 70%, 3 Min Rest Btw. Sets. – 3-3-3-2-2-2 Snatch Balance Drop (from behind the head) Progression, to be…
RTG W.O.D. – 10/14/13: “Belly-Band”
AM:
– 4 x (1 Power Snatch, 2 Snatch) @ 70%
– 5 x 5 Back Squat @ 88%
– 5 x 5 Bench Press @ 88%
– 5 x 3 Bent-Over Barbell Row @ 90% 1RM Clean
PM:
EMOTM, 20 Min:
– THIS Minute: 5 Consecutive Muscle-Ups;
– THAT Minute: 10 GHD Sit-Ups
W.O.D. – 10/10/13: “Ugly 25”
A1. 1 RM Front Squat Test
B1. “Ugly 25”
– Do 1/2 the Filthy Fifty, taking :30 Rest Between Exercises. Make every effort to perform each exercise unbroken.
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