STRENGTH:
Deadlift 5R.M.
CONDITIONING:
As Many Rounds As Possible in 10 minutes:
Deadlift 225# / 155# x 1
Run 100m
Deadlift 225# / 155# x 2
Run 100m
Deadlift 225# / 155# x 3
Run 100m
Etc….
Then…
For time:
50 push-ups
Post loads, reps, times, and hate mail to comments.
STRENGTH:
Back Squat 5-5-5
then...
CONDITIONING:
For time:
21-15-19
Kettlebell swings, 24kg/16kg
Burpees
Post loads, times, and hate mail to comments.
LEVEL 2:
20 minutes to find 1rm Snatch
then....
As Many Reps As Possible in 12 minutes:
10 press (strict), 115# / 75#
15 sit-ups, 32kg / 24kg
30 kettlebell swings, 32kg / 24kg
50 hang-power-snatches, 65# / 45#
Post loads, reps, and hate mail to comments.
CONDITIONING:
“Nate”
As Many Reps as Possible in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 32kg/24kg
Post reps and hate mail to comments.
STRENGTH:
Glute-ham Raises 5-5-5
CONDITIONING:
As Many Reps As Possible in 10 minutes:
10 toes-to-bar
25 double-unders
Post loads, reps, and hate mail to comments.
STRENGTH:
Front Squat 1-1-1-1-1
CONDITIONING:
For time:
50 kettlebell swings, 24kg / 16kg
Post loads, times, and hate mail to comments.
STRENGTH:
Deadlift 3-3-3
CONDITIONING:
For time:
Run 800m x2
Rest 4 minutes between sets
Post loads, times, and hate mail to comments.
LEVEL 2:
20 minutes to set 3R.M. hang-power-clean
Then...
As Many Rounds As Possible in 12 minutes:
25 double-unders
Run 200m
3 muscle-ups
Post loads, reps, and hate mail to comments.
CONDITIONING:
For time:
Run 800m x3
Rest 4 minutes between sets
Then…
For time:
50 jump squats, 45#
Post times and hate mail to comments.
STRENGTH:
Jerk Complex 1-1-1-1-1
The complex is:
1 push press
1 push jerk
1 split jerk
CONDITIONING:
For time:
Row 500m
Post loads, times, and hate mail to comments.
LEVEL 2:
Rope climbs
Then...
For time:
Row 1000m x 3
Rest between sets
Post times and hate mail to comments.
This is it! Back by popular demand, we will once again be hosting an Olympic Lifting workshop run by James Mesbur.
The format for this one:
If you are a member coming to the 9am class, I recommend bringing an early lunch with you. There will be snacks for those participating in the workshop, but no “lunch break” is scheduled.
Members please remember to log into your member account before signing up. You membership discount applies to this but you won’t get it if you don’t sign in!
Why should you listen to James? Here is his explanation.
Many of you know me, and have worked with me. For those who haven't, I have a keen eye for the lifts and I've coached a wide variety of athletes in person and online (via video feedback) for several years, including one of the top lifters in Canada (snatch 315, C+J 375 weighing about 200lbs), one of the top lifters in England (cleans over 400lbs weighing about 230), and countless other non-competitive athletes who just want to develop more strength and power for their sport of choice.
As for my own lifting, I’ve snatched around 190lbs weighing around 135, cleaned 253, and jerked 242 (best clean + jerk is around 240). I’ve lifted more than the national masters records in my weight class and age group, and will hopefully have a chance to actually set them in competition someday.
Here’s a video of me lifting 182/227 in preparation for my last competition, back in 2010, weighing about 148:
http://www.youtube.com/watch?v=AhMkB1VjlQY
Here’s my YouTube channel:
http://www.youtube.com/user/madaozeki
And my blog (not updated anytime recently, but plenty of helpful information):
http://www.traintherightway.com/
CONDITIONING:
As Many Reps As Possible in 25 minutes:
5 toes to bar
10 kettlebell swings, 16kg / 12kg
15 squats
Post reps and hate mail to comments.
13 Foster St.
Bergenfield, NJ 07621
crossfitpony@yahoo.com
