jimthayer

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So far jimthayer has created 1011 blog entries.

June 2017

Jun 30, 2017

2017-10-01T21:00:14+00:00

EMOM 10: 2 Sumo Deadlifts for Speed @80% - Reset on each rep - No Box Jumps this week - After deadlifts, warm-up hang squat cleans.   Every 4:00 x 4 Sets: 10 Hang Squat Cleans (115, 75) 200 Meter Run Rx+:(135, 95) L3: (95, 65) L2: (75, 55) L1: (65, 35) Score = fastest [...]

Jun 30, 20172017-10-01T21:00:14+00:00

Jun 29, 2017

2017-06-25T20:14:02+00:00

3 Rounds of: 1a) Front Rack Carry x 100 Meters. Rest 30s. 1b) DB Hammer Curls x 8-10. Rest 30s. 1c) Hollow Hold x 15-25s. Rest 30s.   Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Ball Slams (30, 20) Remaining time Max Distance Running *One person works. Score [...]

Jun 29, 20172017-06-25T20:14:02+00:00

Jun 28, 2017

2017-06-25T20:11:15+00:00

1) Close Grip Bench Press: Work up to a 1RM. Rest 2:00 - Take 6-8 sets to build to a max. 2) Warm-up Power Snatches for Metcon   "Up the Wall" AMRAP 11: 1 Rope Climb 10 T2B 15 Power Snatch (75, 55) Rx+:(Legless RC) (95, 65) L3: (65, 35) (3 Strict Chin-ups) L2: (55, [...]

Jun 28, 20172017-06-25T20:11:15+00:00

Jun 23, 2017

2017-06-18T20:19:56+00:00

EMOM 10: ODD Minutes: 5 Sumo Deadlifts for Speed @70% - Reset on each rep EVEN Minutes: 3 High Box Jumps   "Macho Man" EMOM as long as possible: 3 Power Cleans (155, 105) 3 Front Squats 3 Jerks Score = last completed round Rx+:(185, 125) L3: (135, 95) L2: (115, 75) L1: (75, 55) [...]

Jun 23, 20172017-06-18T20:19:56+00:00

Jun 22, 2017

2017-06-18T20:17:36+00:00

Spend 10:00 Practicing: - Candlesticks - Pistols. *Pistols are in Tuesdays workout.   "Push Carry" 10 Rounds of in teams of 2: 10 Front Rack Walking Lunges (95, 65) 10 Hollow Rocks 100 Meter Farmer Carry (70, 53) *One athlete completes a full round at a time.   Extra Credit: Softball in Glutes x 60s [...]

Jun 22, 20172017-06-18T20:17:36+00:00

Jun 21, 2017

2017-06-18T20:14:51+00:00

Close Grip Chin-ups: 5 x 5. Rest 90s-2:00 Options: - Partner Assisted - Bodyweight - Add additional weight. - Supinated Grip - All 5 sets should be "work" sets so peform 2-3 warm-up sets.   AMRAP 20: 50 double unders  25 squats 15 SDHP (53, 35) 15 Box Jumps w. step down (24, 20) Rx+:(Add [...]

Jun 21, 20172017-06-18T20:14:51+00:00

Jun 20, 2017

2017-06-18T20:11:59+00:00

Hang Power Snatch: 5 x 4. Rest 90s. - Add weight each set, but focus on your ability to cycle the barbell through ROM. - Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.   "Tunnel Vision" 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees over the Bar 9 OHS (135, 95) L3: (115, [...]

Jun 20, 20172017-06-18T20:11:59+00:00

Jun 19,2017

2017-06-18T20:09:47+00:00

Back Squat Wave: 3-2-1-3-2-1+. Rest 2:00 - Second Wave heavier than first wave. - Beg: 5 x 5, adding if form permits. - Last set is AMRAP set.   "Backhand" In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, 95) L2: (115, 75) L1: (95, [...]

Jun 19,20172017-06-18T20:09:47+00:00

Jun 16, 2017

2017-06-11T19:40:55+00:00

3 Rounds of: 1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s. 1b) Bent-over rear lateral raises x 10-15. Rest 30s. 1c) L-Sit x 10-20s. Rest 30s.   For total time: Run 800m 21 T2B 21 Hang Power Snatch (95, 65) Rest 3:00 Run 600m 15 T2B 15 Hang [...]

Jun 16, 20172017-06-11T19:40:55+00:00

Jun 15, 2017

2017-06-11T19:38:43+00:00

1) Shoulder Press: 1RM. Rest 2:00 - Take 8-10 sets Foundation: 5 x 5, adding. 2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s.   AMRAP 12: 10 KBS (53, 35) 10 Wallballs (20, 14) L3: (45, 25) L2: (35, 20) L1: (35, 25 Rus Swing)   Extra Credit: - 100 Banded Pushdowns with [...]

Jun 15, 20172017-06-11T19:38:43+00:00