Thursday June 25, 2015

As of today we will no longer be using this website. For all posts go to cristiniprogramming.com 

Wednesday June 24, 2015

A) front squat 5 x 4 tempo 3001

B) snatch grip RDL 

6x2 10lbs heavier per set from last week. 

Slow reps

C) 15min Emom 

Min 1 10 Kettlebell swings + 5 strict hspu

Min 2 15 lateral box jump over 24/20

Min 3 40 dubs 

Accessory work 

D) 5x5 GHD sit ups (3011)

E) L sit on parallettes 10 sec Emom for 10 mins 

Tuesday June 23, 2015

A) 15mins to find a 1RM clean and Jerk 

B) barbell cycling 

DT 

5 rounds 

12 deadlifts 

9 hang power clean

6 shoulder to overhead 

All at 155/105lbs

Rest 2 mins between rounds 

This means every round should be unbroken. Focus on smooth and fast transitions between lifts. 

Post each round score individually. 

C) 3 rounds for time 

15 strict dips 

15 strict chest to bars 

Accessory work

D) 5 sets of 

2 snatch balance with no dip + 2 behind the neck push press 

Monday June 22, 2014

A) Backsquat 

5 sets of 4 reps tempo 3001

*stick to the tempo

B) 15 mins to find a 1 RM snatch 

C) 10 min Emom 

1 snatch pull at 120-125% of today's max snatch 

D) 5 rounds 

Row/airdyne 20 cals 

6 muscle ups 

6 power snatch 155/105lbs 

Rest 3 mins between rounds 

Accessory work 

E1) bent over row 4x8 pronated grip 2120

E2)4x  L sit 20sec hang from pullup bar 

Saturday June 20, 2015

"Kinney"

Run 1600 meters

15 Muscle-Ups

15 Deadlifts (275/180)

Run 1200 meters

10 Muscle-Ups

10 Deadlifts (275 lbs/180)

Run 800 meters

5 Muscle-Ups

5 Deadlifts (275/180)

Friday June 19, 2015

A) granite Games qualifier wod 1

10min Amrap 

5 hang squat clean 155/105lbs

7 bar facing burpees 

*hold on to that bar as Long as possible. The burpees are going to slow down no matter what. So do your best to hold on for all 5 cleans. Don't pace out the burpees. Go as fast as you can. Again, they will get slow but don't intentionally go slow on them. Attack them!!

B)  overhead squat 5x1 2201

C) Week 4 Close Grip Bench Press * Set 1 – 5 reps @ 50% 

Set 2 – 5 reps @ 60% 

Set 3 – 5 reps @ 70% 

Sets 4-9 3 reps @ 85-90% 

Set 10 – 10 reps @ 55-65% 

Rest 90 seconds to 2 minutes between sets. 

This is the last week of the volume pressing. Hang in there.

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps

Wednesday June 17, 2015

For the granite games sign up, sign up under the Reebok North community. 

A) front squat 5 x 5 tempo 3001

B) snatch grip RDL 

5x3 10lbs heavier per set from last week. 

Slow reps 

C) Pushpress 

5x2

D) For time 

5-4-3-2-1 

Rope climb 

10-8-6-4-2

Kipping handstand push-up 4inch defecit 

Accessory work 

E) Chinese plank 5x 30on 30off 

Weighted