150628 Spartan Training

Warm up:
5min DROMs

Strength:
Barbell Complex 100# x 5
5-deadlifts
5-power cleans
5-front squats
5-shoulder presses
5 back squats

7 sets of:
5 push-ups
3 pull-ups

Conditioning:
3.5 mi run

140105 Barbell Complex

Warm up:
5 min Airdyne
5 min DROMs

3 rounds of:
5 pull-ups
15 push-ups
12 GHD sit-ups

Strength:
3 rounds of the barbell complex 5reps ea.
deadlift
power cleans
front squats
shoulder press
back squat
behind the neck snatch grip presses

131015 Barbell Complex

Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#

Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41

Ugh. Came close to puking on that one.

130222 Back Injury Recovery

Warm up:
4 min stationary bike
2 min in rock-bottom squat

Strength:
Front Squat 3 x 5 (60% max)
45 x 10; 65 x 8; 85 x 6; 95-105-115

Conditioning:
5 rounds of barbell (95#) complex
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Shoulder Pressess
3 Back Squats
3 Push Presses