3.23.13 Corefest

Workout 1
5 minutes to sweat
Then:
Heavy MB Warm-up (M@25-30, F@15-20)
5x Oblique Toss +
5x Chest Pass +
5x Oblique Toss
Rotate through for 60s
Do 7x (each) Partner Ball Slam for “active recovery”
3 consecutive rounds
Then:
20x Bulgarian Bag Full Moons/Halos (each direction) +
2 minutes of  Medicine Ball Kick Toss against wall
4 sets
Rest as needed between sets
Then:
16x (8 each direction) Landmine Russian Twists +
15m Heavy KB Bear Crawl +
10x Toes-to-Bar + 
15m Prone Rope Pull (alternating arms)
4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
4x500m Row @ <1:45/500m pace
Rest 60s between efforts
Then:
Work up to 1RM Bench Press
Then:
10x Bench Press @ 185 +
5x Muscle-ups
5 sets 
Rest as needed between sets
Then:
21-18-15-12-9-6-3 Pull-ups
Tag Team Style (do some Double Unders while P1 goes)
Then:
Cool Down
 
Results
1RM Bench Press
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos (from yesterday)
Team Box Jump Ladder to "warm-up."

Team Box Jump Ladder to “warm-up.”



I can't think of a time recently that we've done 75x Thrusters. The instructions were simple: take your time, do every rep perfectly, and rest as needed. Seventy five reckless reps is wasteful and unproductive. Learn how to do it right before you introduce speed and intensity.

I can’t think of a time recently we’ve done 75x Thrusters in a workout. The instructions were simple: take your time, do every rep perfectly, and rest as needed. Seventy five reckless reps is wasteful and unproductive. Learn how to do it right before you introduce speed and intensity.



I've been working on changing some technical aspects of my Snatch. I basically started over at the bar and have slowly worked my way back up. Today I hit 215, a weight I haven't done in a while. Felt great to throw some semi-heavy weight up over my head quickly.

I’ve been working on changing some technical aspects of my Snatch. I basically started over at an empty barbell and have slowly worked my way back up. Today I hit 215#, a weight I haven’t done in a while. Felt great to throw some semi-heavy weight up over my head quickly. 275# here I come.