Last press workout

We will be moving onto the push-jerk next. From here on out all major lifts will be done in a 3 week cycle with the rep scheme looking like the following.

Week 1: 5x5
Week 2: 5x3
Week 3: 5x1

Then the lift will change and the rep count will start over again.

Training:
Press 5x1

What Favre did:
Squat 5x1
Then
20 dumbbell burpees
50 double-unders
15 dumbbell burpees
40 double-unders
10 dumbbell burpees
30 double-unders
5 dumbbell burpees
20 double-unders
For time

Full sit-ups

Did full sit-ups with the feet anchored today. Just working to keep it interesting.

Training:
21 dumbbell thrusters
21 sit-ups
21 pull-ups
100 rope turns
15 dumbbell thrusters
15 sit-ups
15 pull-ups
100 rope turns
9 dumbbell thrusters
9 sit-ups
9 pull-ups
100 rope turns
For time

Deadlifts

Big air, arch hard and push the heels through the ground.

Training:
Deadlift 3,3,3,3,3

F.T.G. training:
Pistols 5x5

What Favre did:
Power clean 5,5,5,5,5
Then
10 pull-ups
10 dips
10 rounds for time

The tabata protocal

Originally discovered by Dr Tabata of Japan, the tabata method gives the same benefit in fitness in 4 minutes as 30 minutes of traditional cardio does.

Training:
Tabata
Pull-ups
Push-ups
Sit-ups
Squats

F.T.G. training:
10 dumbbell snatches left arm
10 dumbbell snatches right arm
Run 400 meters
8 Dumbbell snatches left arm
8 Dumbbell snatches right arm
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
Run 400 meters
4 dumbbell snatches left arm
4 dumbbell snatches right arm
Run 400 meters
2 dumbbell snatches left arm
2 dumbbell snatches right
For time

What favre did:
Press 5x5
Then
Dumbbell hang squat cleans 50% bodyweight
Burpees
21-15-9
For time

Courtesy of Crossfit

Believe me

Everyone has trouble with the standing press, I don't care how much weight someone can lift. Although progress is slower in this lift and the amount of weight lifted is the least of the 3 overhead lifts, its still necessary to train. The other dynamic lifts have elements of static and lock out strength that is built effectively with the press.

Training:
Press 5x3

F.T.G. training:
Pistols 5x5
Then
Swings 5x10

What Favre did:
Squat 5x3
Then
Dumbbell snatches 20-16-12-8-4 (alternate arms)
For time
Then
Romanian deadlifts 3x8

Bad roads

The blizzard limited the number of athletes today, but 2 did make it in.

Training:
Deadlifts 5x5

F.T.G. training:
Jump rope 150 turns
21 burpees
Jump rope 100 turns
15 burpees
Jump rope 50 turns
9 burpees
For time

What Favre did:
3 Handstand push-ups
6 Pull-ups
9 box jumps, 30" tall box
7 rounds for time

F.T.G training:
14-10-6
Swings
Snatches (7-5-3)
Pull-ups
For time
The numbers for the snatches are how many reps per arm that are done.