Sunday 151227

Strength:
Bench Press 3-3-3-3

MetCon:
Surprise Partner WOD…will involve tire flips 🙂

For time, with a partner(s), complete–
35/50 tire flips
After each tire flip, complete 1 tire jump, plus 3 push-ups from tire

Every 5 min, with partner(s), run 1 lap around the building with a barbell &/or pinch grip on the plate(s) (15/10)

Sunday 151213

8am and 1130 am goes today.  No Strongman Class Sunday, December 20th.

Strength:
a.) Build up to a heavy Yoke Carry x 50′

50′ is redline to redline.  Many individuals prefer to wear their lifting belt when doing yoke carries.  A portion of the class will start with the yoke while the rest will start with the press workout.

b.) Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest as needed in between sets and movements.  Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).

If you fail during a set, stay at the same weight for the next set.  Do not increase.  If you feel you need to go down in weight, then do so.

For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245

WOD:
If time permits–
“Thruster Party”
EMOTM complete 1 thruster from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds, then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.