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

September 01st, 2014

8/31/2014

0 Comments

 
*Skill Week*

0 Comments

August 30th, 2014

8/29/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Snatch - 8x1
    (b) Back squat - Work up to a heavy single

Accessory:
  • (a) ALT EMOM 8 - 12 Overhead split squats (each leg)/12 GHRs
    (b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • AMRAP 10 - 3 Burpees/1 Deadlift, 6 Burpees/2 Deadlifts, 9/3, etc.
    (Burpees to a 45# plate)
    *RX'd - 365/245# / Scaled - 335/225#*

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


GPP

Strength:
  • (a) Snatch - 8x1
    (b) Back squat - Work up to a heavy single

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Front rack lunges/Double-unders
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) AMRAP 15 - 800m Run, then AMRAP in RT of 7 TTB/5 Burpees/3 Deadlifts
    (Burpees to a 45# plate)
    *RX'd - 275/185# / Scaled - 245/165# or 225/145*
    (L2) AMRAP 15 - 500m Run, then AMRAP in RT of 15 Sit-ups/10 Burpees/5 Deadlifts
    *RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*
0 Comments

August 28th, 2014

8/28/2014

0 Comments

 
COMPETITORS

Strength:
  • N/A

Accessory:
  • (a) ALT EMOM 8 - 12 Bench presses/6 Rope climbs
    (b) ALT for MR EMOM 8 - Single-arm KB Presses/CTB
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 1 Mile Run, then AMRAP in RT of Ground to OH
    *RX'd - 155/105# / Scaled - 135/95*

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


GPP

Strength:
  • N/A

Accessory:
  • ALT for MR EMOM 12 -
    (L1) HSPUs/Single-arm KB rows
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) For Time - 1 Mile Run/30 Ground to overhead
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
    (L2) 2 RFT - 500m Run/15 Ground to overhead
    *RX'd - 95/65# / Scaled - 65/45#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *12 Mins*
0 Comments

August 26th, 2014

8/26/2014

0 Comments

 
COMPETITORS

Strength:
  • N/A

Accessory:
  • (a) ALT EMOM 8 - 4 40ft. Keg carries/12 GHRs
    (b) ALT for MR EMOM 8 - Reverse lunges/TTB
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • AMRAP 7 - 10 Hang power snatches/10 Box jumps
    (Up and over on box jumps)
    *RX'd - 95/65# / Scaled - N/A*

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


GPP

Strength:
  • N/A

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Overhead squat/Sit-ups
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) For Time - 100 Wallball/75 Double-unders/50 Power snatches
    *RX'd - 75/55# / Scaled - N/A#*
    (L2) 2 RFT - 90 Rope skips/30 Wallball/30 KB Swings
    *RX'd - N/A# / Scaled - N/A#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*
0 Comments

August 25th, 2014

8/24/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Clean - 8x1
    (b) Push jerk - Work up to a heavy single

Accessory:
  • (a) ALT EMOM 8 - 12 Strict HSPUs/12 Barbell rows
    (b) ALT for MR EMOM 8 - BW Bench press/Bar muscle-ups

Conditioning/Skill:
  • For Time - 40 Burpees/40 Pull-ups, 30/30, 20/20
    (Burpees to a 45# plate)
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (a) Clean - 8x1
    (b) Push jerk - Work up to a heavy single

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Ring dips/Barbell rows
    (L2) Dips/Barbell rows
    (As heavy as possible allowing 4-6 reps)
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) For Time - 200m Run/50 Burpee box jumps/200m Run/50 Pull-ups
    *RX'd - N/A / Scaled - N/A*
    (L2) For Time - 300m Run/25 Burpee box jumps/300m Run/50 Ring rows
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *10 Mins*
0 Comments

August 22ND, 2014

8/21/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Snatch high pull + hang snatch + snatch balance - 5x2
    (b) Back squat - 8x3

Accessory:
  • (a) ALT EMOM 8 - 12 Overhead split squats (each leg)/12 GHRs
    (b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • For Time - 200m run/50 Wallball/200m run/40 TTB/200m run/30 Deadlifts
    *RX'd - 275/195# / Scaled - N/A*

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


GPP

Strength:
  • (a) Snatch high pull + hang snatch + snatch balance - 5x2
    (b) Back squat - 8x3

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Front rack lunges/Burpees
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) AMRAP 20 - 200m run/20 KTEs/10 Deadlifts
    *RX'd - 225/155# / Scaled - 205/145# or 185/135#*
    (L2) AMRAP 20 - 200m run/25 Sit-ups/15 Air squats/5 Deadlifts
    *RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *20 Mins*
0 Comments

August 21st, 2014

8/20/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Log press - 5x6
    (b) Weighted muscle-ups - 15 reps

Accessory:
  • (a) ALT EMOM 8 - 12 Bench presses/6 Rope climbs
    (b) ALT for MR EMOM 8 - Single-arm KB Presses/CTB
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • For Time - 90 Double-unders/60 Burpees/30 Hang to overhead
    (Burpees to a 45# plate)
    *RX'd - 165/115# / Scaled - 135/95*

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


GPP

Strength:
  • (a) Bench press - 5x6
    (b) Pull-ups - 5x6

Accessory:
  • ALT for MR EMOM 12 -
    (L1) HSPUs/Single-arm KB rows
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) 2 RFT - 45 Double-unders/30 Burpees/15 Ground to overhead
    (Burpees to a 45# plate)
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
    (L2) 2 RFT - 400m Run/20 Burpees/10 Ground to overhead
    *RX'd - 105/75# / Scaled - 85/55#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*
0 Comments

August 19th, 2014

8/19/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Front squat - 5x6
    (b) Deadlift - Work up to a heavy single

Accessory:
  • (a) ALT EMOM 8 - 4 40ft. Keg carries/12 GHRs
    (b) ALT for MR EMOM 8 - Reverse lunges/TTB
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • Open WOD 14.1 - AMRAP 10 - 30 Double-unders/15 Power snatches
    *RX'd - 75/55# / Scaled - N/A*

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


GPP

Strength:
  • (a) Front squat - 5x6
    (b) Deadlift - Work up to a heavy single

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Overhead squat/Sit-ups
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) AMRAP 25 - 5 Power snatches/5 Burpees/5 Wallball, run 200m, 10/10/10,
    run 200m, 15/15/15, etc.
    *RX'd - 105/75# / Scaled - 95/65# or 85/55#*
    (L2) AMRAP 20 - 30 KB Swings/20 Wallball/10 Burpees/200m run
    *RX'd - 53/35# / Scaled - 44/25#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *17 Mins*
0 Comments

August 18th, 2014

8/18/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Clean high pull + hang clean + front squat - 5x2
    (b) Push jerk - 8x3

Accessory:
  • (a) ALT EMOM 8 - 12 Strict HSPUs/12 Barbell rows
    (b) ALT for MR EMOM 8 - BW Bench press/Bar muscle-ups

Conditioning/Skill:
  • For Time - 800m run/40 Burpees/40 Pull-ups
    (Burpees to a 45# plate)
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (a) Clean high pull + hang clean + front squat - 5x2
    (b) Push jerk - 8x3

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Ring dips/Barbell rows
    (L2) Dips/Barbell rows
    (As heavy as possible allowing 4-6 reps)
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) 3 Rounds of AMRAP 5 - 4 HSPUs/5 Pull-ups/6 Box jumps
    (1 Minute rest between rounds)
    *RX'd - N/A / Scaled - N/A*
    (L2) 3 Rounds of AMRAP 5 - 7 Push-ups/5 Box jumps/3 Pull-ups
    (1 Minute rest between rounds)
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *20 Mins*
0 Comments

August 15th, 2014

8/15/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Snatch - 8x1
    (b) Back squat - 6x4

Accessory:
  • (a) ALT EMOM 8 - 10 Overhead split squats (each leg)/10 GHRs
    (b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • AMRAP 10 - 3 Burpees/1 Deadlift, 6 Burpees/2 Deadlifts, 9/3, etc.
    (Burpees to a 45# plate)
    *RX'd - 365/245# / Scaled - 335/225#*

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


GPP

Strength:
  • (a) Snatch - 8x1
    (b) Back squat - 6x4

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Front rack lunges/Double-unders
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) AMRAP 15 - 800m Run, then AMRAP in RT of 7 TTB/5 Burpees/3 Deadlifts
    (Burpees to a 45# plate)
    *RX'd - 275/185# / Scaled - 245/165# or 225/145*
    (L2) AMRAP 15 - 500m Run, then AMRAP in RT of 15 Sit-ups/10 Burpees/5 Deadlifts
    *RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 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

Powered by Create your own unique website with customizable templates.
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT