Speed Week, Day 3 -- Skills!

Today, we'll work on stuff from the "Athletic Skill Levels" board... pick out a few and go after them!

Speed Week, Day 2
Focus on explosive movement, with reduced weight.

Press - 8 sets of 2
- rest 0:45 to 1:00 in between sets
- use ~60% of your 1 rep max

MetCon
Mini-Cindy:
AMRAP 10
5 pullups
10 pushups
15 squats

Speed Week, Day 1
Focus on explosive movement, with reduced weight.

Squat - 8 sets of 2
- rest 0:45 to 1:00 in between sets
- use ~60% of your 1 rep max

MetCon
5RFT
- 15 DB Snatch (40#) alternate arms each round
- 15 DB Swing (same DB)

Team WOD (two person teams)

60 box jump (24")
60 pullups
60 burpees
6 x Run 200m
60 squats
60 pushups
60 AbMat situps

Note: Only one person can work at a time.  Teams can break down/partition the work into any desired interval.

ME Push Jerk 3x3

MetCon:
'Elizabeth'
21-15-9 rep rounds of:
- (Squat) Clean 135#
- Ring Dip

The Bear - 3,3,2,1,1

one rep consists of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

NOTE:
YOU CANNOT SET THE BAR DOWN BETWEEN REPS
The only elements that may be combined are
- front squat & push press can be combined into a thruster,
- back squat & push press can be combined into a "rack thruster"
everything else must be done as separate elements.

Increase load each set until you fail.

Reminder - The Whole9 seminar is TODAY.

ME Deadlift 3,3,2,1,1
2-3 min between sets.

MetCon:
AMRAP 8
3 muscle up
15 situp (AbMat or GHD if you have the capacity)
Run 200m

ME OHS 3,3,2,1,1

MetCon:
Tabata Row for calories.

Filthy 50 aka "Chuck Norris"   (scalings - Dirty 35, Tenacious 20, Timid 10)

50 box jump (24/20)
50 jumping pullups
50 kb swing (16kg/12kg)
50 walking lunges
50 knees to elbows
50 push press (45/35)
50 GHD extensions
50 wallball (20/12)
50 burpees
50 DU

Choose a scaling that will allow you to go mostly unbroken, constantly moving the whole way through.  You should aim for about 20-25 minutes.  That means about 2-2:30 per exercise (give or take)..

ME DL:
5x3
2-3 min between sets

Metcon:
5 RFT (10:00 cap)
5 HSPU
Row 250m. (run 200)