Wednesday, July 29, 2015

WOD Thursday, July 30, 2015

WARM-UP

Hamstring Swing
10 Air Squats
10 Push-Ups
10 Deadlifts
Sprint Down & Back

STRENGTH

3x3 Back Squat (85-95%)

WOD

14min AMRAP

5 Deadlifts (315/225)
15 Air Squats
5 HSPU


BARBELL CLUB WORK

  1. back squat: 10 sets of 3 reps at 73%
  2. front squat: 5 sets x 3 reps at 63%
    after each set do 5 box jumps
  3. MOBILITY WORK……YOUR CHOICE.

Tuesday, July 28, 2015

WOD Wednesday, July 29, 2015

WARM-UP

Clean Burgener/Skill
10 Cleans
5 Push Press
5 Front Squats
10 Walking Lunges
Banded Shoulder

WOD

5min Cap

"Grace"

30 Clean and Jerks (135/95)

POST STRENGTH

5x5 Front Squats (65-75%)

POST CONDITION

1000m Row + 800m Run


BARBELL CLUB WORK

  1. BARSKI (HANG)  cleans: all 3 reps are from mid thigh.  straps are not allowed. work up to 60% x 3×3. 65%x3×3.
  2. clean deadlifts: use same set up as you clean:  work up to 90%x3, 95%x3x2.   using great form.  i suggest pausing at 1-2″ above the knees to feel the hamstrings activate.  making sure your weight is distributed slightly towards the heel, the shin is perpendicular to the floor, back is tight slightly arched and shoulder are over the bar.  this is critical. from here go to the down position and then stand.
  3. rack jerks behind neck+ rack jerk in front: work up to a med heavy weight.  you will be able to do more from the behind neck position than from the front.  so choose your weight wisely.  do 5 sets of 1+1.
  4. back extensions using a barbell or plate.  pause at the top.  3 x 6.
  5. 50 toes to bar.


Monday, July 27, 2015

WOD Tuesday, July 28, 2015

WARM-UP

Clean Burgener/Skill
5 Kip Swings
5 Squat Cleans
10 Jerk Footwork
200m Run
Hip Opener

STRENGTH

E2MOM x 10min

1 Hang Squat Clean + 1 Push Jerk + 1 Split

WOD

30min AMRAP

10 C2B
400m Run


BARBELL CLUB WORK

1. front squat: 10 sets of 3 reps at 73%
2. back squat: 5 sets x 3 reps at 65%
after each set do 5 box jumps

3. pull ups or chin ups x 50 total reps
4. good mornings to a 45 degree angle. select weight carefully. : 4 x 6 pausing 2 sec pause at the 45 degree angle.
5. sit ups: 100 total



Sunday, July 26, 2015

WOD Monday, July 27, 2015

WARM-UP

Burgener/Skill
20 DUs
10 Air Squats
10 Deadlifts (Bar)
10 Overhead Lunges (PVC)

STRENGTH

EMOM x 10min

1 Squat Snatch + 1 OHS

WOD

3RFT

60 DUs
30 Wall Balls
15 Deadlifts (225/155)


BARBELL CLUB WORK

1. BARSKI (HANG) snatch:  ALL 3 reps are performed from the hang position.  no straps are allowed and one must use the hook grip.  work up to 60%x3x3, 65%x3x3
2. positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 85%x1, 90%x1x2
3. snatch push press + snatch balance no dip+snatch balance with a dip +sotts press.  this is a ball buster….4 reps in one set.  you control the weight.  the weight will be decided by the sotts press.  when you fail with that just do the 3 reps….snatch pp+snatch balance no dip+snatch balance.  be conservative on weight but give me no less than 9 total sets.
4. 100 sit ups

Friday, July 24, 2015

WOD Saturday, July 25, 2015

PARTNER WOD

2 Person Team
*Only 1 person working at a time

5 Rounds

1 min max Push Jerk (135/95)

1 min max sit-ups

1 min max any squats (135/95)


BARBELL CLUB WORK

1. snatch: work up to 85%x1x5
2. clean and jerk: work up to 85%x1+1×5
3. front squat: work up to a heavy single in less than 5 reps


Thursday, July 23, 2015

WOD Friday, July 24, 2015

WARM-UP

5 Snatch
5 Push Press
10 Banded Squats
800m Run
10 Lunges

STRENGTH

EMOM x 6min

5 Snatch Grip Strict Press (Across)

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squats (155/105)
200m Run


BARBELL CLUB WORK

Rest Day! Enjoy!


Wednesday, July 22, 2015

WOD Thursday, July 23, 2015

WARM-UP

Calf Stretch
Hammy Swing
5 C2B
5 Dips
5 Box Jumps
400m Run

SPEED

3x200m E2min
3x300m E3min

WOD

5-4-3-2-1

Deadlifts (335/235)
BMUs
Box Jumpovers (30/24")


BARBELL CLUB WORK

1. back squat: 10 sets of 3 reps at 70%
2. front squat: 5 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps