CROSSFIT530.COM

penlandmfa.blogspot.com

KevinPenland.com: January 2014

http://penlandmfa.blogspot.com/2014_01_01_archive.html

1 strict muscle up with 2 dips. 1) 8:00 to work to a 2rm Power Clean and Push Jerk (1 CL and 1 PJ for 2 reps, touch and go reps – stay within the allotted time). 2) 3XME T&G Power Cleans and Push Jerks @ 80% of max from #1 – rest as needed. 1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec. 1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec. For time (rest is mandatory and should be exact):. 30 UB Wall Balls 20/14#.

penlandmfa.blogspot.com

KevinPenland.com: September 2013

http://penlandmfa.blogspot.com/2013_09_01_archive.html

Being Sally up pull-up wod. Bring Sally up pull-up wod. 1) 15 minutes to establish a 3RM Snatch Hang Snatch OHS (1 rep = 1 SN 1 Hang-SN 1 OHS). 2) Snatch Hang Snatch OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages). 3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec. 3b) 3X10 GHD Hip Extension – rest 60 sec. EMOM for 10 minutes (beginning @ 0:00):. Score is total number of Double-Unders. 3 rounds for time of:.

penlandmfa.blogspot.com

KevinPenland.com: December 2013

http://penlandmfa.blogspot.com/2013_12_01_archive.html

1) 10 min. to establish a 2RM Snatch from blocks (at power position). 2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1. 1a) 3XME UB TTB – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec. 15 min to establish a 1RM Snatch. 1a) 3X3 Strict Press 4 Push Press – heaviest possible, rest 90 sec. December 25, 2013.

penlandmfa.blogspot.com

KevinPenland.com

http://penlandmfa.blogspot.com/2013/12/wod-131230-bbg-1-10-min.html

1) 10 min. to establish a 2RM Snatch from blocks (at power position). 2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1. 1a) 3XME UB TTB – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec. Subscribe to: Post Comments (Atom). BBG5X1 Snatch @ 90% – rest 2:00Strength1a) 4X2/4 F.

penlandmfa.blogspot.com

KevinPenland.com

http://penlandmfa.blogspot.com/2014/01/blog-post.html

1 strict muscle up with 2 dips. Subscribe to: Post Comments (Atom). WOD 140103:BBG1) 8:00 to work to a 2rm Power Clean. 140113 20 min emom 2- deadlift 2-power clean 2-p. PenlandMFA@yahoo.com. Awesome Inc. theme. Powered by Blogger.

penlandmfa.blogspot.com

KevinPenland.com

http://penlandmfa.blogspot.com/2013/12/wod-131227-bbg-15-min-to-establish-1rm.html

15 min to establish a 1RM Snatch. 1a) 3X3 Strict Press 4 Push Press – heaviest possible, rest 90 sec. 1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec. 3 Power Snatches 115/75#. 9 6″ Target Burpees. 6 Power Snatches 115/75#. 12 6″ Target Burpees. 9 Power Snatches 115/75#. 15 6″ Target Burpees. 12 Power Snatches 115/75#. 18 6″ Target Burpees. 15 Power Snatches 115/75#. 21 6″ Target Burpees. Subscribe to: Post Comments (Atom). BBG5X1 Snatch @ 90% – rest 2:00Strength1a) 4X2/4 F.

penlandmfa.blogspot.com

KevinPenland.com

http://penlandmfa.blogspot.com/2014/01/wod-140103-bbg-1-800-to-work-to-2rm.html

1) 8:00 to work to a 2rm Power Clean and Push Jerk (1 CL and 1 PJ for 2 reps, touch and go reps – stay within the allotted time). 2) 3XME T&G Power Cleans and Push Jerks @ 80% of max from #1 – rest as needed. 1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec. 1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec. For time (rest is mandatory and should be exact):. 30 UB Wall Balls 20/14#. 20 UB Wall Balls 20/14#.

penlandmfa.blogspot.com

KevinPenland.com: November 2013

http://penlandmfa.blogspot.com/2013_11_01_archive.html

4X2 Low-Hang Cleans (2″ off floor) 1 Jerk @ 90% of max CJ – rest 90 sec. 1a) 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70% – rest 60 sec. 1b) 4X4 Jerk Balances @ 60% of max CJ – rest 60 sec. 3 rounds for time of:. 3 Rope Climbs 15′. 50′ OH Walking Lunges 135/95#. 5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec. 1a) 4X8 Strict Tempo GH Raise (3 counts down, no pause at bottom, 3 counts up) – rest 60 sec. 5 rounds for total reps of:. 20 unbroken d...

penlandmfa.blogspot.com

KevinPenland.com: August 2013

http://penlandmfa.blogspot.com/2013_08_01_archive.html

Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. Clean and Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. 1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00. 2a) Front Squat: 1X5@60%, 1X565%, 2X570% – rest 60 sec. 2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. Compare 1-3 to 130731.