Week 4 Day 2

Allen Iverson

Workout:

1. Tuck Jumps- 10 jumps x4

2. High Knees- 25 yards x 3

3. Bounding- 50 yards x 5

4. 5-Dot Drill (around the world x 2 + stutter step x 2)

5. Power Skip- 25 yards x 3

6. Rim grabs- 5 x 2

7. Jump Rope- 50 revolutions x 5

8. Ascending Box Jumps- 3x 3

9. Sprinting- 100 yards x 2; 50 x 4; 25 x 5

Week 4 Day 1

Kendrick Farris

Workout:

1. Snatch- work up to 85% for a 2 rep set

2. Snatch Balance- work up to a heavy 3x3

3. Core Couplet- Planks (1 min front and both sides) and Hollow Hold (45 secs)

I didn't hit any PRs yesterday, but the experience was definitely beneficial. I learned a great deal about performance psychology during the competition and consequently I will be posting something on that topic this week.

Week 3 Day 7

2009 Lincoln High Open Workout Competition

I will be attempting to hit new 1RMs in the Snatch and Clean and Jerk. I will keep you posted and hopefully have some video clips to post as well.

Week 3 Day 6

Rest Day

Week 3 Day 5

Josh Smith

Workout:
1) Snatch- 1 rep ( up to 85%)

2) Clean and Jerk- 1 rep (up to 85%)

3) Planks (1 min front and sides) + Hollow Hold (1 min) x 3

Week 3 Day 4

Matthias Steiner

Workout (CF WOD):

500 meter row+ 21 Hang Snatches @ 75lbs (34.5kg) x 3

Week 2 Day 3

Charles Barkley

Workout:

1. Clean and Jerk- 1 Rep (at least three sets at or above 80%)

2. Clean Grip Deadlift- 5 reps (at least three sets with maximum exertion)

3. Basic Pseudo-Gymnastics stuff:

10 Bar Muscle-ups x 1

Support into Forward Roll on rings x 2

50 Hollow Rocks + 25 Arch Rocks x 3

15 Knees to Elbows (deadhang) x 1

(My goal is maximum control on these movements, not speed necessarily)