Monday 9.8.14

Ok since no one is doing Superfast right now Im not programming superfast right now. My recommendation is to look at Ben's work @ http://competitorstraining.com/ at roll with that. The Open stuff. This is very similar to what superfast has been doing up til now. If we get more interest in the future I will resume.

Friday 9.5.14

1. For Time
21-15-9
Cleans 135/95 
Ring Dips

2. Snatch Skills
a. Snatch Grip Push Press – quickly work up to a heavy (not max) triple
b. Snatch Balance – quickly work up to a heavy (not max) Single

3. Snatch
Quickly work up to a heavy (not max) low hang Squat Snatch single – from below knees

4. Squat
10×2 Box Squat with bands and/or chains, across

5. 5 RFT:
15 Pull ups
5 Push Jerks, 185/135
5 Burpee Box Jumps, 30/24

Thursday 9.4.14

1. Take a Chill Pill or come to Oly Class

Wednesday 9.3.14

1. Squats
3×3 Overhead Squats, across

2. Gymnastics
20 muscle ups for time

3. For time:
3 RFT:
500m Row
5 Squat Clean Thrusters, 185/135

3 RFT:
5 Burpee Muscle Ups
5 Squat Clean Thrusters, 155/105

3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95

One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Tuesday 9.2.14

1. Snatch Pull

EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. For Time

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Double Unders

3.  Muscle ups
4 x Max rest as needed

4. Accessory Work
a. 3×15 Weighted and/or Banded Hip Extensions
b. 100 Banded Good mornings
c. 100 Banded Tricep Push downs

Monday 9.1.14

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Friday 8.29.14

1. See website for walkthrough

Thursday 8.28.14

1. Play with your Sled weight (see instructions on site)

2. Squat with the gym

3. WoD
 Row 1k
10 min lower body mobility
Rw 1k
10 Min upper body mobility

4. Optional
For as long as you can continue, up to 20 minutes:
1 muscle-up every 15 seconds

Wednesday 8.27.14

1. Rest and Recovery

Tuesday 8.25.14

1. Gym Work plus comp stuff