Saturday, August 30, 2014

LA Reign Match this SUNDAY - Come out and Support!!

Come out Sunday to the Long Beach Pyramid to support Coach Mike and the Los Angeles Reign on their first home match of the season. The match is a 2 hour match and it will start at 4pm sharp so try and get there around 3:30 so you can find your seats and get a beer before it starts. For directions just google "Long Beach Walter Pyramid" and you will find the address. Tickets are available online at or you can buy them there at the venue. See you guys there! Please invite everyone you know and wear your NOX Shirts and or colors. Contact me for any more info: 310-628-4546. 

I missed logging my workouts this week so here they are. I probably left out a few things that I did but here is most of it. 

10 minute EMOM:
1 hang power snatch + 1 snatch (165#) 

15 minute EMOM:
1. 10 hang power cleans (185#)
2. 10 lateral burpees over barbell
3. 30 seconds unbroken dubbs
*goal is to sprint 100% each movement

20 minute AMRAP:
30 KB Swings (1.5 pood)
20 walking lunges
10 dead-lifts (185)

overhead squat tempo work-slow descent and pause at bottom, built up to 215#

5 minute EMOM
1 snatch + 3 overhead squats (155#)
rest 5 minutes
10 minute EMOM
1. 7 OH Squats (155#)
2. 40 yard farmers carry (2x100# dumbbells)
rest 5 minutes
5 minute EMOM
5 touch and go power cleans
(225# for first 3 sets, 245# for last 2 sets)

Mid-Day Sesh
10 Rounds:
250 Row (1:40 or faster pace) + 12 GHD Sit-ups
rest 30 seconds between rounds

"Fight Gone bad"
3 rounds, 1 minute at each station for max reps.
1. wallballs
4. box jumps
5. burpees
6. rest