WOD

friday 8.18.17

Ring hold 3x:30

false grip ring row 4×12

FRONT SQUAT + 2 JERKS: 4×1

Work at 70% of your 1RM Clean & Jerk. Target 10lbs increase / week if work sets are above 245lbs Target 5lbs increase / week if work sets are below 245lbs.

3 RNDS

1 min work 1 min rest

ME  Thrusters (115/80)

thursday 8.17.17

Received this email yesterday. Who is in? I will be there, who is coming?

On Saturday, September 30th we will be hosting our annual Lumberjack 20 Competition! I have attached a flyer to this email that you can feel free to post at your gym.

Since registration opened a few weeks ago we already have 65 athletes signed up! Thank you to all who have registered. I will cap the event around 100 competitors so make sure your athletes sign up as soon as possible.

The cost is $50 for athletes & free for volunteers & judges. Both will receive a t-shirt, food from Paleo Naturals and beer. We will have lots of vendors including Paleo Naturals, Wicked Mini Donuts & LiveSore. All athletes will receive gift bags & podium finishers will get prizes & cash.

New this year – Two Masters Divisions: 35-44 & 45+. Also, there will be a Team Division. Any affiliate that has 3 or more athletes will automatically be added to this division. I will average the top 3 scores to find the fittest team!

Visit https://lj2017.eventbrite.com/ to sign up & look at standards. All athletes, judges & volunteers will receive an email a few weeks before the event with a schedule for the day, heats & all other details. Don’t hesitate to email me with any questions.

Hope to see you in September. Enjoy the rest of your summer!

Sophie LaChance

Owner | Trainer

3 amrap

3 pull ups

4 push ups

5 air squats easy just moving

a)Bench press:

5@75%

3@85%

1+@95%

b) 5×1 triple broad jump

Partner 20 min
120 burpee over partner
600m run
120akbs or 160rkbs (70/53)
600m run
100 slam balls
ME Rope climbs Amrap

wednesday 8.16.17

 

front rack hold accumulate 2x:30 min(max 5min) 90% 1rm FS

5/3/1 deadlift

4 week cycle Deadlift

The calculations are based on 90% of 1rm

5@75%

3@85%

1+@95%

2 rnds

30/23 cal bike (40/30 airdyne)

10 FS (155/115)

30 strict hspu

10 FS 30

DB Snatch (70/50) (15R/15L)

monday 8.14.17

Great words of encouragement.

How ever if you close your eyes and listen, you may hear an intelligent Randy Macho Man Savage.

3 rounds
4 Step ups ea leg
4 YTI on belly down on bench

BACK SQUAT: 3×8

Week 4 Work at 65% of your 1RM Back Squat.

Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs

4 rounds

12/10 cal row

10 burpee box jump over (30/24)

12 wallballs (30/20)

rest 3 min

 

friday 8.11.17

3 rnds
10 lunges ea
:30 hspu hold
front rack stretch

FRONT SQUAT + 2 JERKS: 4×1

Work at 70% of your 1RM Clean & Jerk.

Target 10lbs increase / week if work sets are above 245lbs

Target 5lbs increase / week if work sets are below 245lbs.

15-12-9-6-3

FS 135/95

RKBS

TTB

tuesday 8.8.17

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OH KB walk single arm: 3x:30

KB Shrugs: 3×12

OTM 10
odd: 2 weighted strict pull up
even: 2 bb strict press (from floor)
heavier than last week +5

Teens and Masters Workout

4 rounds

50 double-unders

15 snatches (95/65)

monday 8.7.17

 

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Week 3

BACK SQUAT: 3×8

Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs

3 rnds

2min on 4min off

350m/300m Row

ME WB (30/20)