03.20.2020 WOD + At Home

Warm Up
3 rounds 
2 lengths shuffle
10 Cossack squats
10 each side shoulder taps
10 DB muscle snatch
5/side single arm DB OHS 


Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/Lat eccentrics x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Burgener Warm up


https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)

Skill:  snatch
A.  Snatch in the receiving position x 3 reps x 3 sets- light for form
B.  Complex:  1 power snatch + 2 snatch grip push jerks + 3 OHS
C.  Snatch pulls @ 70-90% x 3 reps x 2 sets


WOD
For Time
9 squat snatch   135/95
15 power snatch  115/75
21 OHS  95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS  95/65
15 power snatch   115/75
9 squat snatch   135/95 



At Home WOD
10:00 AMRAP

20 alternating DB hang snatch  40/25 RX+ 50/35

12 weighted sit ups

AT Home - no equipment

4 rounds

10 Cossack squats or alternating pistols

12 sit ups

14 broad jumps

Abs

For Time

20 hollow rocks

50 burpees

08.05.19

Warm Up
600m Jog
Two sets of:
Russian Baby Makers x 10 reps
Yoga Push-Ups x 5 reps- move from a plank to an updog then to a downdog and back to a plank

Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups with a band on the J-hooks x 5-10 reps depending on skill level
**make sure to use the appropriate band strength and work on the slower down, fast up tempo. Stronger athletes should do these as well but with a lighter band and more reps with more control down.


Mobility:
A. box stretch with PVC x 5 sets of 3 exhales
https://www.instagram.com/p/By5shuGAlni/
B. standing pass through with PVC x 10
C. DB high pulls x 8/side https://vimeo.com/223800916


Clean warm up

First establish the power position and the spot where your bar will make contact with your mid thigh. Do a few taps here. Then do 3-5 reps of three taps and a power clean with empty bar.

Second establish the hang position. Your shoulders are over the bar and weight is mid-foot to heel here. Do 3-5 reps power clean from this position and each time make contact at your power position.


2 High hang squat clean + 2 hang squat cleans at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8


X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep



Cool Down
Workout 1

Bulletproofin: (6 minutes of your time- this will greatly help with back issues)

KB Psoas Mobilization: 1 minute each side https://vimeo.com/204089143
Then
4 Minutes for quality
Glute Bridges: x 10 with 3 second hold at the top https://vimeo.com/204089544
Curl Ups: x 10 https://vimeo.com/204093491