WOD Saturday, October 03, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

PARTNER WOD

Teams of 3

3 Rounds

50 Wall Balls

50 Deadlifts (135/95)

50 Box Jumpovers

50 Burpees

50 Cal Row

BARBELL CLUB WORK

1. snatch: work up to a heavy single, then take 90% of that single and do a single, then take 95% of that 2nd single and do 1 single1 on the minute for 5 min.

2. clean and jerk: same as snatch.

3. front squat: 1, 1, 1.  you should be warmed up already….so give me 3 heavy singles in the front squat.

WOD Friday, October 02, 2015

REMINDERS:

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

WARM-UP

5 Hang Squat Clean

5 Push Jerk

5 TTB

5 Squat Long Jumps

STRENGTH

E2MOM x 12min

Hang Squat Clean & Jerk (increasing)

WOD

"13.4"

7 min Cap

3,6,9,12,15...

Clean & Jerk (135/95)

TTB

BARBELL CLUB WORK

active rest day!!  swim, walk, stretch, mobility….stay active, but no weightlifting.

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.