2-4-17

2-4-17

February 3, 2017 Jeremy Cousins

Saturday –

A. Muscle Up & HSPU work

5-10 min for skill/fun

AND/OR

5 rounds for Skill:

3 Muscle Ups

5 Strict or Deficit HSPU

B. 15.1 Open WOD

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap

2-3-17

February 2, 2017 Jeremy Cousins

Friday –

A. Snatch; [full, not touch & go]

one rep every 2 min for

1. 2x 50%

2. 2x60%

3. 2x70%

4. 1x80

5. 1x85%

6. 1x90%

7. 1x95%

8. 1x101%

build to tough single rep;

B. 5RFT;

20x Wall Ball

10x Burpee

5x Muscle Ups [scale as needed]

2-2-17

February 1, 2017 Jeremy Cousins

Thursday –

A. 30x Turkish Get Ups for Quality

+warm up & movement prep

B. 30 min AMRAP

Run 400m

40x Double Unders

30x Sit Ups

20x KB Walking Lunges

10x Box Jump 24/20"

2-1-17

January 31, 2017 Jeremy Cousins

Wednesday –

A; 3 Sets

A1. False Grip Ring Row to sternum x5

A2. Hollow Rock x20

A3. Muscle Up transitions x5-7

B. In 12 min;

Build to a 5RM Strict Press;

C. 15.4 Open WOD;

8 min AMRAP

Power Clean + HSPU

3 handstand push-ups

3 cleans 185/125

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round,

and 3 reps to the clean every 3 rounds.

1-31-17

January 30, 2017 Jeremy Cousins

Tuesday –

A. Hang Squat Clean;

Build to tough single rep in 12-15 min;

B. Beep Test; [15 min total or so]

One set every minute for as many minutes

as possible

7x Thruster 75/53#

7x Burpee

7x Pull Ups

1-30-17

January 29, 2017 Jeremy Cousins

Monday –

A. Snatch;

one set every 2 min for 12 min; 6 sets for tech

2x Snatch High Pull + 2x Below Knee Squat Snatch

then reset + 1x Full Squat Snatch