Blog Archives - HARRISON STRENGTH & FITNESS

December 31st, 2013

12/31/2013

December 30th, 2013

12/30/2013

December 27th, 2013

12/27/2013

COMPETITORS

Strength: N/A

Conditioning:

(a) For Time - 20 Snatches/40 OH Squats/60 TTB/80 Cal Row/100 Wallball
*RX'd - 115/80# / Scaled - 95/65#*

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

G.O.M.A.D

Strength: (a) Box Squat - Work up to a heavy single
(b) Deficit Deadlift - Work up to a heavy single

Conditioning/Accessory:

(a) AMRAP 20: 8 Burpees over bar/4 Snatches/8 Burpees over bar/4 OH Squats
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*
ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength: N/A

Conditioning:

(L1) For Time: 800m Run/30 Double-Unders/30 Deadlifts/30 Box Jumps/
30 Wallball/30 Burpees/800m Run
*RX'd - 225/155# / Scaled - 205/145# or 185/135#
(L2) N/A
*RX'd - 185/135# / Scaled - 155/105 or 135/95#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*

December 26th, 2013

12/26/2013

COMPETITORS

Strength: Squat Clean - 5x3

Conditioning:

(a) EMOM 8 - 3 Shoulder to Overhead
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) AMRAP 15: 12 KB Swings/8 TTB/4 Muscle-ups
*RX'd - 106/70# / Scaled - 88/62# / Scale up as needed.*

Skill/Mobility: For Time - 25 CTB/1 Mile Run/25 CTB

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *12 Mins*

G.O.M.A.D

Strength: Shoulder to Overhead - Work up to a heavy single

Conditioning:

2 RFT: 40 CTB/20 HSPUs/10 Hang Squat Cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/125#*

Skill/Mobility: ALT for MR EMOM (12) - Ring Dips/Double-Unders/Cal Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*

GPP

Strength: N/A

Conditioning:

(L1) 3 RFT: 25 KB Swings/15 Thrusters/5 Wall Walks/300m Run
*RX'd - 70, 115/53, 80# / Scaled - 62, 95/44, 65# or 53, 65/35, 45#
(L2) N/A
*RX'd - 53, 65/35, 45# / Scaled - 44, Wallball/25, Wallball

Skill/Mobility: 2 Mins at each station x2 - CTB/Box Jumps/Double-Unders

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*

December 24th, 2013

12/24/2013

COMPETITORS

Strength: (a) Squat Snatch - 5x3

Conditioning:

(a) EMOM 8 - 3 Back Squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) AMRAP 20 - 20 Double-unders/10 GHD Sit-ups/5 Deadlifts
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*

G.O.M.A.D

Strength: (a) Back Squat - Work up to a heavy single

Conditioning/Accessory:

(a) AMRAP 15: 20 Double-unders/7 Burpees/3 Power Snatches
*RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
(b) ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

GPP

Strength: N/A

Conditioning:

(L1) 3 RFT: 10 Snatches/20 BB Lunges/30 Mountain Climbers/40 Wallball
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(L2) N/A
*RX'd - N/A# / Scaled - N/A#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*

December 23rd, 2013

12/23/2013

COMPETITORS

Strength: N/A

Conditioning:

(a) AMRAP 30 - 5 Muscle-ups/10 TTB/5 Power Cleans/10 HSPUs
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility: ALT for MR EMOM 12 - Cal Row/Burpees/Pull-ups

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins*

G.O.M.A.D

Strength: (a) Bench Press - Work up to a heavy single

Conditioning

AMRAP 25: 3 Power Cleans/9 TTB/3 Muscle-ups/9 Ring Dips
*RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

Skill/Mobility: ALT for MR EMOM (12) - HSPUs/Double-Unders/Cal Row

ST - *25 Mins*, CO - *25 Mins*, SK/MO - *12 Mins*

GPP

Strength: N/A

Conditioning:

(L1) AMRAP 20 - 3 Power Cleans/5 Ring Dips/7 TTB
*RX'd - 185/125# / Scaled - 155/105# or 135/95#
(L2) Sub 10 Push-ups for Ring Dips. Sub 12 Sit-ups or 12 KTES for TTB
*RX'd - 95/65# / Scaled - 65/45#

Skill/Mobility: 2 Mins at each station x2 - Pull-ups/Double-Unders/Dips

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*

December 20th, 2013

12/20/2013

COMPETITORS

Strength: (a) Front Squat - 8x2 *Progressive*
(b) Deadlift - 8x2 *Progressive*

Conditioning:

(a) 2 RFT: 500m Run/10 Hang Power Snatches/20 Burpees over bar/
30 Front Rack Lunges
*RX'd - 155/105# / Scaled - 135/95# or 115/85#*
(b) ALT for MR EMOM 10 - Cal Row/TTB

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

G.O.M.A.D

Strength: (a) Box Squat - 8x3 *Progressive*
(b) Deficit Deadlift - 8x3 *Progressive*

Conditioning/Accessory:

(a) AMRAP 15: 10 Burpees/20 Front Rack Lunges
*RX'd - 155/105# / Scaled - 135/95# or 115/80#*
ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength: Pause Squat - 8x2 *Progressive*

Conditioning:

(L1) AMRAP 20: 7 Deadlifts/15 Wallball/15 TTB
*RX'd - 225/155# / Scaled - 205/145# or 185/135#
(L2) Sub 10 KTEs or 20 Sit-ups for TTB
*RX'd - 185/135# / Scaled - 155/105 or 135/95#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

December 19th, 2013

12/19/2013

COMPETITORS

Strength: High Pulll + Hang Power Clean + 2 Front Squats - x7

Conditioning:

(a) EMOM 8 - 3 Shoulder to Overhead
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) For Time: 30 Muscle-ups
*RX'd - 70/53# / Scaled - N/A# / Scale up as needed.*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*

G.O.M.A.D

Strength: (a) EMOM 8 - 3 Shoulder to Overhead
(b) Weighted False Grip Ring Pull-ups - 5xMR

Conditioning:

AMRAP 15: 8 HSPUs/8 CTB/4 Axle Cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/125#*

Skill/Mobility: ALT for MR EMOM (12) - Ring Dips/Double-Unders/Cal Row

ST - *25 Mins*, CO - *15 Mins*, SK/MO - *12 Mins*

GPP

Strength: HSPUs - 5xMR

Conditioning:

(L1) AMRAP 20: 200m Run/7 Shoulder to Overhead/2 Rope Climbs
*RX'd - 185/135# / Scaled - 155/105# or 135/95#
(L2) Sub 7 Pull-ups or 15 Ring Rows for Rope Climbs
*RX'd - 95/65# / Scaled - 65/45#

Skill/Mobility: 2 Mins at each station x2 - CTB/Box Jumps/Wall Walks

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*

December 17th, 2013

12/17/2013

COMPETITORS

Strength: (a) High Pull + Hang Power Snatch + 2 OH Squats - x7

Conditioning:

(a) EMOM 8 - 3 Back Squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) 1 Mile Run, then AMRAP in remaining time of: 7 Burpees/7 TTB
*RX'd - N/A / Scaled - N/A#*

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*

G.O.M.A.D

Strength: (a) Back Squat - 5xMR @ 1.5x Bodyweight (Min. 8)
(b) Zercher Lunges - 5x12 *1 Weight*

Conditioning/Accessory:

(a) AMRAP 12: 3 Squat Snatches/9 TTB
(15 Burpees after every 3 rounds)
*RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*
(b) ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*

GPP

Strength: Front Squat - 5xMR @ Bodyweight (or % of BW)

Conditioning:

(L1) 1 Mile Run, then AMRAP in remaining time of: 3 Snatches/5 Overhead Squats/7 Burpees
*RX'd - 135/95# / Scaled - 115/80# or 95/65#
(L2) 800m Run, then AMRAP in remaining time of: 5 Snatches/10 Overhead Lunges/5 Burpees
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *N/A*

December 16th, 2013

12/16/2013

COMPETITORS

Strength: Bench Press - 8x2 *Progressive*

Conditioning:

(a) AMRAP 15 - 8 TTB/4 Hang Squat Cleans/2 Muscle-ups
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) AMRAP 5 - 7 Burpees/7 Pull-ups

Skill/Mobility: Tabata Row - x2. Rest 3 Mins between efforts.

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins*

G.O.M.A.D

Strength: (a) Bench Press - 8x3 *Progressive*
(b) Weighted Strict Pull-ups - 8x3 *Progressive*

Conditioning:

AMRAP 15: 8 Ring Dips/4 Hang Squat Cleans/2 Rope Climbs
*RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

Skill/Mobility: ALT for MR EMOM (12) - HSPUs/Double-Unders/Cal Row

ST - *25 Mins*, CO - *15 Mins*, SK/MO - *12 Mins*

GPP

Strength: Bench Press - 8x2 *Progressive*

Conditioning:

(L1) AMRAP 20 - 12 KB Swings/8 Box Jumps/4 HSPUs
*RX'd - 106/70# / Scaled - 88/62# or 70/53#
(L2) Sub 12 Push-ups, 2 Wall Walks, or 2 Handstands for HSPUs
*RX'd - 53/35# / Scaled - 44/25#

Skill/Mobility: 2 Mins at each station x2 - Pull-ups/Double-Unders/Dips

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*