Category: > Strength


SMEG for week of 3/30

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Your WODs, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
March 28, 2014

Strength
Push jerk 5-5-3-3-3-1-1-1-1-1 reps

 

Mobility
Solving the Front Rack Problems 

Endurance
Short Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds

Long Interval- Run: Repeat 5:00, recover 3:00, until form/pace deteriorates
Time Trial- Run: 2k 

Gymnastics
For QUALITY, perform:

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SMEG for week 3/23

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — Leave a comment
March 24, 2014

Strength
Push press: 5-5-3-3-3-1-1-1-1-1

Mobility
Making a better front rack

Endurance
Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1
Long Interval- Run: Repeat 1M, recover 4:00, until form/pace deteriorates
Time Trial- Run: 5k

Gymnastics
For QUALITY
5 ROUNDS of 15 seconds on, 30 seconds off:
-Hold planche in tuck position
-Hold L seat

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SMEG for week of Feb. 16

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Your WODs, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
February 13, 2014

Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.

Mobility
Best Shoulder Mob Ever

Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time

Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6

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SMEG for week of Feb. 9

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 2 Comments
February 7, 2014

Strength
Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low

Mobility
In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here’s a great tip to help improve those tight ankles: video here

Endurance
Short Interval: Run: repeat :30s on, :30s off until form/pace deteriorates
Long Interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
Tempo | Time Trial: Row 1000m for time

Gymnastics
Practice for 10 minutes: Blocking Movement for Quality Pull Ups

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PR Attempts #1

Filed Under: .Tough Mud, > Strength by Mr. H — 1 Comment
February 2, 2014

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips

Post load, time, and reps to comments. Annotate PRs.

From mainsite

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SMEG for week of Feb. 2

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
January 31, 2014

Strength
5-5-5-5-5 back squat
Set bar at 80% your one rep max; work your way up to a new 5 rep PR

Mobility
Protect those heel cords! Watch this video.

Endurance
5 RFT:
Row 500m
35 sit-ups

Gymnastics
For QUALITY:
Every minute on the minute for 10 minutes
Max pull-ups on the odd minute
Max dips on the even minute

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