HARRISON STRENGTH & FITNESS
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT

February 28th, 2014

2/28/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Front squat - 6x4 *Progressive*
  • (b) Deadlift - Work up to a heavy double

Conditioning:
  • For Time - 30 Burpees over bar/30 Squat snatches/30 Burpees over bar/
    30 Front rack lunges
    *RX'd - 135,185/95,135# / Scaled - 115,165/80,115# or
    95,135/65,95# / Scale up as needed.*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/Wallball

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Front squat - Work up to a heavy single 
    (b) Farmer's deadlift - Work up to a heavy single

Accessory:
  • (a) ALT EMOM 10 - 4 Axle cleans/4 Sled drags
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - 30 Tire flips
    *RX'd - N/A# / Scaled - N/A#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP

Strength:
  • (a) Front squat - N/A
  • (b) Deadlift - Work up to a heavy double

Conditioning:
  • (L1) 2 RFT  - 30 Double-unders/30 Burpees over bar/10 Squat snatches
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (L2) N/A
    *RX'd - 80/55# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

  • AMRAP 10 - 10 Pistols/20 KB swings

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

February 27th, 2014

2/27/2014

0 Comments

 
COMPETITORS

Strength:
  • Clean pull + Hang power clean - 7x2

Conditioning:
  • (a) EMOM 8 - 4 Shoulder to overhead
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) For Time - 9-15-21-15-9 of Thrusters/Pull-ups, rest 3 minutes, then
    9-15-21-15-9 of Cal row/HSPUs

Skill/Mobility:
  • AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • Clean pull + Hang power clean 7x2

Accessory:
  • (a) ALT EMOM 10 - 5 Shoulder to overhead/10 Pendlay rows
    (b) ALT for MR EMOM 10 - HSPUs/Muscle-ups

Conditioning:
  • AMRAP 10 - 4 Axle thrusters/8 TTB/4 Deficit HSPUs/8 CTB
    *RX'd - 205/135# / Scaled - 185/125# or 155/105#*

ST - *20 Mins*, AC - *25 Mins*, CO - *10 Mins*


GPP

Strength:
  • Hang squat clean + Jerk - 7x2

Conditioning:
  • (L1) For Time - 21-15-9 of Thrusters/Pull-ups/HSPUs/Burpees over bar
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (L2) Sub 7/5/3 Wall walks for
    *RX'd - 95/65# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:
  • 1000m Row x3

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*
0 Comments

February 25th, 2014

2/25/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Snatch - 7x2

Conditioning:
  • (a) EMOM 8 - 4 Pause back squats
    *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  • (b) AMRAP 12 - 10 Unbroken OH Squats/20 Unbroken Double-unders
    *RX'd - 115/80# / Scaled - 95/65#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/Pistols

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Front squat - 6x4 *1 Weight across* 
    (b) Axle deadlift - 6x2

Accessory:
  • (a) ALT EMOM 10 - 4 Sled Pulls/4 Stone Shoulders
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Front rack lunges/Toe to rings
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - "Isabel": 30 Power snatches
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*

ST - *30 Mins*, AC - *25 Mins*, CO - *5 Mins*


GPP

Strength:
  • (a) Snatch - 7x2

Conditioning:
  • (L1) 5 RFT - 10 OH Squats/10 Double-unders
    *RX'd - 115/80# / Scaled - 95/65#*
  • (L2) N/A
    *RX'd - 95/65# / Scaled - 65/45#*

Skill/Mobility:

  • AMRAP 10 - 10 Burpees/10 Pistols

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

February 24th, 2014

2/24/2014

0 Comments

 
COMPETITORS

Strength:
  • Strict Press - 6x4 *1 Weight*

Conditioning:
  • (a) EMOM 8 - 3-5 Unbroken muscle-ups
  • (b) AMRAP 12 - 6 Burpees over bar/4 Ground to OH/2 Rope climbs
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility:
  • AMRAP 10 - 200m row/12 Pull-ups

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Strict press - Work up to a heavy single
    (b) Weighted pull-ups - Work up to a heavy single

Accessory:
  • (a) ALT EMOM 10 - 6 Bench presses/2-4 Rope climbs
    (b) ALT for MR EMOM 10 - HSPUs/Axle rows

Conditioning:
  • AMRAP 10 - 3 bear complexes/6 Burpees over bar
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *25 Mins*, CO - *10 Mins*


GPP

Strength:
  • N/A

Conditioning:
  • (L1) AMRAP 20 - 2 Bear complexes/4 Burpees over bar, 3/6, 4/8, 5/10, etc.
    *RX'd - 185/125# / Scaled - 155/105# or 135/95#*
  • (L2) N/A
    *Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:
  • 800m run x3 *2 min rest between efforts. Record total time.*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

February 21st, 2014

2/21/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Front squat - 4x6 *Progressive*

Conditioning:
  • (a) AMRAP 12 - 5 Hang snatches/10 OH squats
    *RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*
  • (b) AMRAP 8 -4 Deadlifts/8 Burpees over bar
    *RX'd - 335/235 / Scaled - 295/205 or 245/175#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/Wallball

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Pause squat - 8x2 *1 Weight across* 
    (b) Farmer's deadlift - 8x2 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10 - 4 Axle cleans/4 Sled drags
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - 30 Stone shoulders
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP

Strength:
  • (a) Front squat 5x1 *1 Weight across*

Conditioning:
  • (L1) AMRAP 20 - 5 Snatches/10 OH squats/15 Double-unders
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (L2) N/A
    *RX'd - 80/55# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

  • AMRAP 10- 10 Pistols/20 KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*
0 Comments

February 20th, 2014

2/20/2014

0 Comments

 
COMPETITORS

Strength:
  • Hang squat clean - 5x3

Conditioning:
  • (a) EMOM 8 - 4 Shoulder to overhead
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) For Time - 90 Cal row/70 Toe to rings/50 Pull-ups/30 Deficit HSPUs/10 Rope climbs

Skill/Mobility:
  • AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • Hang squat clean 5x3

Accessory:
  • (a) ALT EMOM 10 - 5 Shoulder to overhead/10 Pendlay rows
    (b) ALT for MR EMOM 10 - HSPUs/Muscle-ups

Conditioning:
  • AMRAP 10 - 10 Burpees/10 KB Snatches
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:
  • Power clean + Front squat + 2  Jerks - 5x3

Conditioning:
  • (a) AMRAP 15 - 10 Burpees/10 KB Snatches
    *RX'd - 53/35# / Scaled - 44/25# or 35/45#*
  • (b) AMRAP 5 - Pull-ups

Skill/Mobility:
  • 1000m Row

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*
0 Comments

February 18th, 2014

2/18/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Power snatch + OH Squat 5x3

Conditioning:
  • (a) EMOM 8 - 4 Pause back squats
    *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  • (b) AMRAP 12 - 10 Pistols/10 KB swings/10 TTB
    *RX'd - 106/70# / Scaled - 70/53#*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/Wallball

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Front squat - 5x8 *1 Weight across* 
    (b) Axle deadlift - 5x4

Accessory:
  • (a) ALT EMOM 10 - 4 Sled Pulls/4 Stone Shoulders
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Front rack lunges/Toe to rings
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • AMRAP 10 - 5 Power snatches/10 Wallball
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:
  • (a) Power snatch + OH Squat 5x3

Conditioning:
  • (L1) AMRAP 20 - 20 Unbroken KB Swings/10 Pistols/10 KTEs
    *RX'd - 70/53# / Scaled - 62/44#*
  • (L2) N/A
    *RX'd - 53/35# / Scaled - 44/25#*

Skill/Mobility:

  • AMRAP 10 - 10 Burpees/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*
0 Comments

February 17th, 2014

2/17/2014

0 Comments

 
COMPETITORS

Strength:
  • Strict Press - 4x6 *1 Weight*

Conditioning:
  • (a) EMOM 8 - 3-5 Unbroken muscle-ups
  • (b) AMRAP 12 - 2 Hang squat cleans/4 Shoulder to OH/20 Double-unders
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility:
  • AMRAP 10 - 200m row/12 Pull-ups

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Strict press - 8x2 *1 Weight across* 
    (b) Weighted pull-ups - 8x2 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10 - 5 Bench presses/2-4Rope climbs
    (b) ALT for MR EMOM 10 - HSPUs/Axle rows

Conditioning:
  • AMRAP 10 - 12 Double-unders/6 Burpees/3 Power cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *25 Mins*, CO - *10 Mins*


GPP

Strength:
  • *ALT between movements*
    (a) Strict Press - 5x1 *1 Weight across @ 85-95% of 1RM*
    (b) Strict Pull-ups - 5x1 *Banded or weighted if necessary*

Conditioning:
  • (L1) 1 Min. at each station x3 - Hang squat cleans/Calorie row/Shoulder to OH/
    Burpee box-jumps/Double-unders/Rest
    *RX'd - 185/125# / Scaled - 155/105# or 135/95#*
  • (L2) N/A
    *Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:
  • 800m run x3 *2 min rest between efforts. Record total time.*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

February 14th, 2014

2/14/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Front squat - 8x3 *Progressive*
  • (b) Deadlift - Work up to a heavy double

Conditioning:

  • For Time - 30 Burpees over bar/30 Squat snatches/30 Burpees over bar/
    30 Front rack lunges
    *RX'd - 135,185/95,135# / Scaled - 115,165/80,115# or
    95,135/65,95# / Scale up as needed.*

Skill/Mobility:
  • ALT for MR EMOM 10 - GHRs/Wallball

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Pause squat - 6x4 *1 Weight across* 
    (b) Farmer's deadlift - 6x4 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10 - 3 Axle cleans/4 Sled drags
    *RX'd - N/A# / Scaled - N/A#*
  • (b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
    *RX'd - N/A# / Scaled - N/A#*

Conditioning:
  • For Time - Tire flips
    *RX'd - N/A# / Scaled - N/A#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP

Strength:
  • (a) Front squat - 5x3 *1 Weight across*
  • (b) Deadlift - Work up to a heavy double

Conditioning:
  • (L1) 2 RFT  - 30 Double-unders/30 Burpees over bar/10 Squat snatches
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (L2) N/A
    *RX'd - 80/55# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

  • AMRAP 10 - 10 Pistols/20 KB swings

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
0 Comments

February 13th, 2014

2/13/2014

0 Comments

 
COMPETITORS

Strength:
  • Clean pull + Hang power clean - 7x2

Conditioning:
  • (a) EMOM 8 - 4 Shoulder to overhead
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) For Time - 9-15-21-15-9 of Thrusters/Pull-ups, rest 3 minutes, then
    9-15-21-15-9 of Cal row/HSPUs

Skill/Mobility:
  • AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • Clean pull + Hang power clean 7x2

Accessory:
  • (a) ALT EMOM 10 - 4 Shoulder to overhead/8 Pendlay rows
    (b) ALT for MR EMOM 10 - HSPUs/Muscle-ups

Conditioning:
  • AMRAP 10 - 4 Axle thrusters/8 TTB/4 Deficit HSPUs/8 CTB
    *RX'd - 205/135# / Scaled - 185/125# or 155/105#*

ST - *20 Mins*, AC - *25 Mins*, CO - *10 Mins*


GPP

Strength:
  • Hang squat clean + Jerk - 7x2

Conditioning:
  • (L1) For Time - 21-15-9 of Thrusters/Pull-ups/HSPUs/Burpees over bar
    *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
  • (L2) Sub 7/5/3 Wall walks for
    *RX'd - 95/65# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:
  • 1000m Row x3

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*
0 Comments
<<Previous

    Archives

    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    Competitors
    G.O.M.A.D.
    Lightweights

    RSS Feed

info@harrisonstrength.com
75 Calvert Street Harrison NY 10528

© 2016 Harrison Strength & Fitness. All Rights Reserved. 75 Calvert Street Harrison NY, 10528.
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT