Grace: 10.09.13

Post out of sequence - this for Monday, Sept 13.

Grace: Clean and Jerk for 30 reps.

Men: 40Kg

Women: 30Kg

Spartan Men: 60 Kg

Spartan Women: 40Kg

Post time.

Longest Mile Mix: 10.09.14

The afternoon group post workout (hence the smiles)

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (W16kg M 20kg)

1/4 mile run

1-lap lunge - 70 yards bodyweight

1/4 mile run

Post your time and any mods/scaling. Compare to 7/19.

Spartans: 24 Kg KB swings, lunge with 24Kg KB.

Overhead Squats: 10.09.09

Big warmup with PVC pipe - throw in a half mile run for good measure at moderate pace

WOD:
1. 20 perfect OHS with empty bar
2. Overhead Squat: 9/7/5/3/1

Dessert:
3 rounds KTE max reps

Post 1RM OHS and max reps/round KTE. Compare to 6/29.

Deadlift total tonnage: 10.09.08

Not for time:

Deadlifts: 20/15/10/5

Pullups: 5/10/15/20

Dessert: Heartbreak Hill run

Post total tonnage lifted in Deads.

Each set of deadlifts must be consecutive reps - while you may pause at the bottom, if your hands leave the bar the count for that set starts again at zero. Take your time between sets - this is not a race - give yourself adequate recovery time between sets.

Good Clean Form: 10.09.07

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to 6/24.

DB Clean & Press, Pullup: 10.09.02

For Time: 21/15/9 of

1. DB Hang Power Clean and Push Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Important:

1. The HANG portion of the lift means that DB starts hanging above the knee. The POWER portion of this lift means that you catch it in a relatively upright position. Remember that this is a hang power clean and press.

2. Pause between the finish of the clean and beginning of the press - don't forget that the push press starts with a quick dip and drive from the hips.

3. "Jump" the weight up. Jump so that your hips are being used to displace the weight vertically. Do not turn this exercise into an upright row and shoulder press. JUMP!!!

Post time with any mods/scaling. Compare to time on July 20.

Spartans: add 21/15/9 clapping pushups into the mix - and audible clap is required for the rep to count.

Frog Hop Mix Chipper: 10.09.01

For time:

Frog Hop lap - 1 hand touches ground each landing

25 Prone rows - pushup position with 10% bodyweight dumbell in hand - 25 count is each side, (ie 25 on left arm, 25 on right arm)

Bodyweight lunge lap

25 Prone rows as prev

Frog Hop lap as prev

25 Prone rows as prev

Bodyweight lunge lap to end.

Spartans use 45 lb plate on lunge laps and 20% bodyweight dumbells for prone rows.