workout of the day
04.25.18- Heavy C&J Day!
Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell
Mobility: Banded lat stretch x :45 each side Wall squat hold x 1:30 Wrist stretches x :30 each position Tricep smash on racked barbell x 1:00 each side
Skill: clean & jerk 3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load then... 3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build
*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds. *jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.
WOD 7:00 EMOM 1 rep C& J 1- @ 50% 2- @55% 3- @60% 4- @65% 5- @70% 6- @75% 7- @80% then... E2M 1 rep C&J 1 @ 84% 1 @88% then 5 sets of heavy singles
04.10.18
400m row or bike Band Distracted Pec Stretch x 30 seconds per side Band Distracted Lat Stretch x 30 seconds per side Band Distracted Hamstring Floss x 30 seconds per side
and then …
Bird Dogs x 10 reps Medicine Ball Hamstring Curls x 10 reps Reach Thrus x 5 reps
5 Sets of the Complex: Tempo Clean Deadlift* 2 Hang Power Cleans 2 Front Squats +1 Tall Clean + 1 Jerk
Tempo Clean Deadlift* With the bar starting on the floor, take a full five seconds to pull to knee level. At knee level, pause for another two seconds. After the pause at the knee, take another five full seconds to pull the bar to the standing position. This *should* feel like work.
Skill: Clean and Jerk EMOM 10:00 1 rep C&J build load
WOD 13:00 AMRAP 15 cal row 12 deadlifts 135/95 9 hang power cleans 6 push jerks
02.17.18 A little of everything!
Pull Up Clinic this Sunday at 8am. All levels are encouraged to participate. Make up Strength/Skill
WOD Teams of 2 25:00 AMRAP 4 rope climbs, 40 Clean & Jerks 115/75 95/65 75/55 20 hspu/ box or floor piked push ups, 40 power snatches 60 DUs or 120 singles, 40 OHS *one work, one rest at all times. The weight stays the same on all barbell movements
02.07.18
Bring a Friend this Saturday Swim WOD this Sunday
Warm Up:
Assault Bike x 3 minutes @ a light pace
Into …
Two sets of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps
KettleBell Swings x 20 reps Goblet Squats x 10 reps
Mobility:
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps
Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction
Barbell warm up: 3 reps of each clean grip RDL clean pull muscle clean front squat push press hang power clean push jerk squat clean
WOD 12:00 AMRAP 15 Clean & Jerk 95/65 30 DUs or 60 singles 15 C & J 135/95 30 DUs 15 C&J 155/105 30 DUs 15 C&J 185/125 30 DUs 15 C&J 225/155 30 DUs
Scaled 12 C&J 75/55 15 DUs or 30 singles 12 C&J 95/65 15 DUs 12 C&J 115/75 15 DUs 12 C&J 135/95 15 DUs 12 C&J 155/105 15 DUs
01.30.18 Finding Our Heavy C & J
Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell
Mobility: Banded lat stretch x :45 each side Wall squat hold x 1:30 Wrist stretches x :30 each position Tricep smash on racked barbell x 1:00 each side
Skill: clean & jerk 3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load then... 3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build
*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds. *jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.
WOD 7:00 EMOM 1 rep C& J 1- @ 50% 2- @55% 3- @60% 4- @65% 5- @70% 6- @75% 7- @80% then... E2M 1 rep C&J 1 @ 84% 1 @88% then 5 sets of heavy singles
12.15.17
Warm Up 1:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS- platter position :30s second Samson Stretch each side
all done with an empty barbell
1:00 Moderate Bike or Row 5 Stiff-Legged Deadlifts
5 Muscle cleans
5 Strict presses
5 Kip Swings
30s Moderate Bike or Row 5 Behind the Neck Snatch Grip Presses
5 Power cleans or power snatchs
3-5 Kipping pull ups
Pistol Warm Up 10 reps starting with the foot behind and moving it closer on each rep so that the last rep has the foot wrapped behind the opposite ankle. 10 reps candlestick roll out to both legs or one leg 10 reps (5 each side) sitting on a box and standing out of the pistol- no rolling forward 10 reps (5 each side) stand on the side of the box and lower into a pistol
Barbell Warm Up 5:00 for Ground to overhead movement (clean & jerk or snatches)
WOD 5,4,3,2,1 Ground to overhead 10 C2B pull ups- sub pull ups or sub ring rows 10 Pistols- alternating sides (5 each side)
RX mens- 135/155/175/195/215 womens- 95/105/115/125/135 Scaled mens- 105/125/145/165/185 womens- 75/85/95/105/115