WOD Thursday, October 01, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Cleans

5 Front Squats

5 Shoulder Taps

10 Box Jumps

200m Run

STRENGTH

E2MOM x 10

5 Unbroken Power Cleans

( 5 Burpees per Broken Round)

WOD 

4RFT

15min Cap

15 Box Jumps

400m Run

BARBELL CLUB WORK

1. back  squat: work up to 78%x3x10 sets.

2. front squats: 70%x3x3

3. box jumps after each front squat set.

4. rdl’s:  work up to a medium to heavy weight.  bring bar from the launch position (hang) to the down position. 4 sets of 5 reps.

WOD Wednesday, September 30, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 K2E

5 Wall Walks

5 Snatch

5 Squat Cleans

200m Run

STRENGTH

EMOM x 10

E: 10 TTB

O: 10 Hard-Release Push-Up

WOD

AMRAP

7 min Cap

1 Snatch (185/105)

2 Clean/Jerk

3 Front Squat

4 MUs

BARBELL CLUB WORK

1. BARSKI CLEANS: all from the hang position (launch) no straps.  65%x3, 70%x3, 75%x3, 70%x3, 75%x3x2, 65%x3

2. rack jerks behind neck: get to your heaviest weight in 5 reps.

3. clean speed pulls: (chest upright) 85%x3, 90%x3, 92%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. 50 toes to bar…..or 100 knee ups to chest.

WOD Tuesday, September 29, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

10 Lunges

5 Kip Swings

10 Lat Box Jumps

5 Wall Balls

10 Deadlifts

STRENGTH

EMOM x 10

E: 10 OH Lunges (5 each leg)

O: 5 C2B

WOD

21-15-9

12 min Cap

Deadlifts (245/165)

Box Jumps (24"/20")

Wall Balls (20/14)

BARBELL CLUB WORK

1. front squat: work up to 78%x3x10 sets.

2. back squats: 70%x3x3

3. box jumps after each back squat set.

4. back extensions with weight on shoulders: 3 x 5 pausing at the top for 2-3 seconds.  you select the weight.

WOD Monday, September 28, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Jerk footwork

20 DUs

5 Heaving Snatch Bal

5 Hang Clean

5 Front Squat

STRENGTH

EMOM x 12min

1 Split Jerk + 1 Heaving Snatch Bal

WOD

3RFT

100 DUs

7 Hang Clean/Jerk (135/95)

BARBELL CLUB WORK

1. BARSKI SNATCH a bit different way.  we want to work on the transition from floor to mid thigh: 1st rep from floor, pause 1 sec….then explode., 2nd rep and third rep from hang taken from the high hang….try to make the same position hit and explode like the one from the floor. ,  work up to  ( 70%X1+1+1, 75%X1+1, 80%x1+1)2   that is 2 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!!  critical to make all three positions the same……the problem becomes that many can do more from hang than from floor because the floor rep is not the same as the hang reps.  make all 3 the same.  if you have to go down in weight….that is ok….

2. snatch deficit deadlifts….stand on a 2-3″ block: same set up as snatch.  deadlift to launch, to down position, to high hang.  no stopping or pausing.  90%x3, 95%x3, 100%x3  you can use straps.

3. snatch pp+ohs+sotts presses:   you select the weight….it will be light.  i want 1 snatch pp+ 1 ohs +3-5 sotts presses….work on external rotation….elbows forward….the weight will be light.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.

WOD Saturday, September 26, 2015

• REMINDERS:

  
  

  • Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
  • Plainfield Homecoming Parade Today!

PARTNER WOD 

Teams of 4

(2)- First Two People

100 DUs each

75 Cal Together

50 Weighted Step-Ups Together (45/25)

(2)- Next Two People

100 DUs each

75 Cal Together

50 Weighted Step-Ups Together (45/25)

BARBELL CLUB WORK

1. front squats: 3, 2, 1, 1, 1, 1, 1……use this as a warm up.  go fairly heavy, but not total max.

rest 5 min

2. snatch: warm up like a meet.  1, rest 2 min, 1 rest 2 min, 1……ahap!!

rest 10 min

3. clean and jerk: same as snatch.

WOD Friday, September 25, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade Tomorrow Morning

WARM-UP

10 Front Squats

10 Push-Ups

10 Deadlifts

10 Cal Row

Leg Swings

STRENGTH

3x5 F. Squat (Heavy)

WOD

For Time

15min Cap

12 HSPU

24 Cal Row

16 Burpee

8 Deadlift (315/225)

BARBELL CLUB WORK 

REST DAY

WOD Thursday, September 24, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy

WARM-UP

10 Snatch Grip Deadlift

10 Down & Finish

5 KB Cleans

200m Run

5 Jumpin Lunges

STRENGTH

5 Rounds

E2MOM

2 Snatch Grip Deadlift + 2 Down & Finish

(increasing)

WOD

3 RFT

9min Cap

20 KB Lunges (70/55)

400m Run

BARBELL CLUB WORK

1. back squat: work up to 75%x3x10 sets.

2. front squats: 70%x3x3

3.good mornings to 45 degree angle:  3 x 10.  use weight, but be careful.  use great technique keeping knees slightly bent, and back tight as well as stomach.

4. toes to bar: 50 reps total.

WOD Wednesday, September 23, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy
• Active Recovery w/ Dr. Joe Today at 12 noon

WARM-UP

5 Hip 2 Bar

5 Snatch

5 Snatch Bal

5 Thrusters

Pidgeon Stretch

STRENGTH

E2MOM x 14min

1 Power Snatch

+ 1 Snatch Bal

(increasing each round)

WOD

10min AMRAP

Thruster (95/65)

C2B

3,6,9,12...

BARBELL CLUB WORK

1.  2 position cleans+jerk: 1st rep from floor, 2nd rep from hang, 3rd rep jerk the weight.  punch hard…work on footwork fast hands and fast feet!!    :work up to (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3

3. clean speed pulls: (chest upright) 80%x3, 85%x3, 90%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can.  if 5 kg is too hard, then reduce the weight.  i prefer feet over a bench if you can.  if not, then normal way.

WOD Tuesday, September 22, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy

WARM-UP

2 MUs

5 Power Snatch

5 Hamg Squats

5 OHS

Hip Opener

Shoulder Opener

STRENGTH

20min Max Complex

Power Snatch + Hang Squat Snatch

WOD

30 Power Snatch @ 70% of Complex

* 2 Burpee MUs if dropped

BARBELL CLUB WORK

1. front squat: work up to 75%x3x10 sets.

2. back squats: 75%x3x3

3. box jumps after each back squat set.

4. reverse back extensions on glute ham bench.  try using a band or holding a db in between ankles.  3 x 10

WOD Monday, September 21, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy

WARM-UP

Clean/Skill

Jerk Footwork 

5 Push Jerk

5 Split Jerk (BR) 

10 Med Ball Clean/Slam

10 Air Squats

STRENGTH

EMOM x 8min

Odd: 1 Tire Flip or Keg

Even: 

1 Strict Press

1 Push Press

1 Push Jerk

1 Split Jerk

WOD

20min Clock

2 Rounds

29 Squats

200m Run

29 Burpees

200m Run

29 Jump Lunges

200m Run

29 Push-Ups

200m Run

AMRAP Clean/Jerk (135/95) Remaming Time

BARBELL CLUB WORK

1. 2 position snatch: 1st rep from floor, 2nd rep from hang,  work up to  ( 70%X1+1, 75%X1+1, 80%x1+1)3   that is 3 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!!

2. snatch deadlifts: same set up as snatch.  deadlift to launch, to down position, to high hang.  no stopping or pausing.  90%x3, 95%x3, 100%x3  you can use straps.

3. snatch push press: 5, 4, 3, 3, 3.  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.

WOD Saturday, September 19, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

PARTNER WOD

3RFT

400m Relay Run

40 Cleans (135/95)

40 Box Jump-overs (24/20)

BARBELL CLUB WORK

1. muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch)

2. snatch balance: 1, 1, 1 (same as above) obviously take bar from back.

3. snatch: 1, 1, 1 go as heavy as you can go in only 3 reps.  after warm up if you have to warm up.

4. clean and jerk: work up to a medium to heavy single.  rest 90 sec between sets.  no more than 3 singles after warm up.

WOD Friday, September 18, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Pull-Ups

10 Cal Row

5 DB/KB Snatch

5 Junkyard Dog

Sled Push D&B

STRENGTH 

C2B EMOM x 10

Min 0: 1 C2B

Min 1: 2 C2B

Min 2: 3 C2B

WOD

14min AMRAP

20 Cal Row

20 1 Arm KB/DB Snatch (70/50)

BARBELL CLUB WORK

rest day!!

WOD Thursday, September 17, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Handstand Holds (10 sec)

20 DUs

10 Push-Ups

10 Box Jumps

200m Run

STRENGTH

EMOM x 10

Odd: 30 DUs

Even: 20 HS Shoulder Taps

WOD

12min Cap

15-12-9-6-3

Burpee Box Full Jump-overs (24/20)

Sprint Down & Back

BARBELL CLUB WORK

1. back squat: work up to 70%x3x10 sets.

2. front squats: 70%x3x3

3.good mornings to 45 degree angle:  3 x 5….pause at the 45 degree angle for 1002 count….on 5th rep explode to the top of finish.  remember to hold bar down or the bar will crash on your traps.  this movement should actually mimic the beginning to the end of the 2nd pull.

WOD Wednesday, September 16, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Burgener/Skill

5 Power Snatch

5 OHS

5 Thrusters

5 K2E

STRENGTH

30min

1 Rep Max Snatch

5,3,3,3,1,1...

WOD

3 Rounds for Time

12 min Cap

500m Row

12 Thrusters (95/65)

21 TTB

BARBELL CLUB WORK

1.  3 position cleans: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang.  just like monday with the snatch.     :work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3    3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!!

2. rack jerks behind neck:   1, 1, 1, 1, 1, you select the weight but make it a challenge.

3. clean speed pulls: (chest upright) 75%x3, 80%x3, 85%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can.  if 5 kg is too hard, then reduce the weight.  i prefer feet over a bench if you can.  if not, then normal way.

WOD Tuesday, September 15, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Kip Swings

10 Air Squats

200m Run

5 OHS

Hip Opener

STRENGTH

E2M

3x2 OHS

WOD 

3RFT

75 DUs

25 Sit-Ups

20 1 Arm Snatch (70/50)

BARBELL CLUB WORK

1. front squat: work up to 70%x3x10 sets.

2. back squats: 70%x3x3

3. box jumps after each back squat set.

4. back extensions: use weight…3 x 6 pausing at the top for 3-5 sec.  squeeze glutes.

WOD Monday, September 14, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Snatch Jumps (PVC)

5 Snatch

5 Front Squats

5 Front Rack Lunges

STRENGTH

E2MOM

Front Squat 10x3 (75%)

WOD

8min AMRAP

3-6-9-12...

Power Snatch (95/65)(9-12UB)

Box Jump Over (24"/20")



BARBELL CLUB WORK

1. 3 position snatch: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang.  the high hang will be the killer.  we normally go from top down, but here we are going from ground up.  warm up then: work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3   that is 3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!!

2. snatch speed pulls: (chest upright) 75%x3, 80%x3, 85%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

3. snatch push press: 5, 4, 3, 2, 2.  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.

WOD Saturday, September 12, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

PARTNER WOD

9/11 WOD

2001m Row
11 Thrusters (125/85)
11 Burpees C2B
11 Cleans (175/115)
11 HSPU
11 KB (70/55)
11 TTB
11 Deadlifts (175/115)
11 Jerks (110/70)

BARBELL CLUB WORK

1. snatch: you have 3 reps to get to a heavy single for the day.  contest type of conditions.  make sure you are warmed up.

2. clean and jerk: same as snatch.

3. cool down….stretch and mobility work.

WOD Friday, September 11, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 DB Squat Snatch

2 MUs

2 Power Snatch (Pocket)

5 Long Jump

100m Run

STRENGTH

Partner Race:
Wheel barrow
KB carry
Bar Carry

WOD

"Amanda"

10 min Cap

9-7-5

MUs

Snatch (135/95) unbroken

BARBELL CLUB WORK

REST DAY!

WOD Thursday, September 10, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Hip Opener

10 Air Squats

10 Squat Cleans

10 Hanging Shrugs

Sumo Wall Sit

STRENGTH

30min
5,3,3,3,1,1,1.....

1 Rep Max Back Squat

WOD

"Death by Squat Clean"

Min 1- 1 (135/105)

Min 2- 2

Min3-3
If make the 10th round only 10 reps till fail  

Min 10- 10

Min 11- 10

Min 12- 10

BARBELL CLUB WORK

1. power snatch+ohs+snatch balance: work up to 80% of best snatch.  1+1+1 x 5 sets.  rest as needed but no more than 2 minutes between sets.

2. pwr clean+front squat + jerk: work up to 80% of best clean x 1+3+1 x 5 sets.

3. ab work…..your choice.

WOD Wednesday, September 9, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Setup for WOD

STRENGTH

EMOM x 9 min

1 Squat Snatch (85%)

WOD

20min AMRAP

50 Wall Balls

40 DUs

40 Toes 2 Bar

30 Chest 2 Bar

30 Burpees

20 Cleans

20 Jerks (135/95)

10 Snatch

10 MUs

BARBELL CLUB WORK

REST DAY!

WOD Tuesday, September 8, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

2 BMUs

10 Deadlifts (Bar)

10 Push-Ups

10 Air Squats

STRENGTH

EMOM x 10 min

Min 1:2 BMUs

Min 2:10 Deadlifts (275/185)

Min 3: 2 BMUs

Min 4:8 Deadlifts 

Min 5:2 BMUs

Min 6: 6 Deadlifts

Min7:2 BMUs

Min 8: 4 Deadlifts

Min 9: 2 BMUs

Min 10:2 Deadlifts

WOD

6 min Cap

2 Rounds for Time

200m Run

5 C2B

10 Push-Ups

15 Squats

*AMRAP Clean (135/95) after 2 Rounds

BARBELL CLUB WORK

1.clean and jerk: work up to 60%x1, 65%x1, 70%x (on the minute)….rest 2 min.  then 75%x1, 80%x1, 85%x1 (every 90 sec.) repeat this cycle twice.

2. snatch: work up to 80%x1x5 sets.  rest as needed.

3. front squat: 3, 2, 1, 1, 1, 1, 1.  3 is a light warm up, 2 is a heavier warm up, then 5 singles going up in weight each single until the last single is about 85% or so.

4. back extensions : 3 x 5 parallel to the ground.  squeeze butt and hold for 5 seconds.

5. 25 toes to bar.

WOD Monday, September 7, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Only 1 WOD today at 10am!

WARM-UP

5 Snatch Jumps (PVC)

5 Snatch

5 Front Squats

5 Front Rack Lunges

STRENGTH

E2MOM

Front Squat 10x3 (75%)

WOD

8min AMRAP

3-6-9-12...

Power Snatch (95/65)

Box Jump Over (24"/20")

BARBELL CLUB WORK

1. snatch: work up to 60%x1, 65%x1, 70%x (on the minute)….rest 2 min.  then 75%x1, 80%x1, 85%x1 (every 90 sec.) repeat this cycle twice.

2. clean and jerk: work up to 80%x1x5 sets.  rest as needed.

3. front squat: 3, 2, 1, 1, 1, 1, 1.  3 is a light warm up, 2 is a heavier warm up, then 5 singles going up in weight each single until the last single is about 90% or so.

4. good mornings: 3 x 5 at a 45 degree angle. use light weight.

5. 100 sit ups.