workout of the day
01.06.17
Warm Up:2:00 row, bike or jump 2 rounds 15 push ups 15 empty bar thrusters
Mobility 2 sets of... Banded good mornings x 10 Banded clam shells x 15 Kossack stretch x 8 each side Scorpion stretch x 5 each side Superhero complex- spiderman stretch + superman hold
Skill: Deadlifts 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @90%
WOD:
3 Rounds
3:00 work/ 3:00 rest
3 Power Cleans
3 Front Squats
3 Push Jerks
round 1- 135/95 or 95/65
round 2- 155/105 or 115/75
round 3- 165/125 or 135/95
01.05.17
Warm Up:Partner Up and switch after each row Partner A: row or bike 250m Partner B: side step ups on a box Partner A: row or bike 200m Partner B: V-ups Partner A: row or bike 150m Partner B: DB seated strict press
Primer: 3 sets of single arm DB rows x 8 -10 reps reverse snow angels x 15 reps -flat prone with 2.5# plates and do snow angels- tuck shoulders down
WOD: 4 Rounds 3:00 running clock 20 cals then max reps of KB swings 53/35/wall balls 20/14 odd mins- assault bike and KB even mins- row and wall balls 2:00 rest record max reps
Olympic Lifting Seminar - February 4th
Olympic Weightlifting Course Saturday, February 4 from 1-3 pm
Why should you take this course?
- Improve mobility, technique, strength
- Gain skills and strategies to hit new PRs in the snatch, clean and jerk and squats
- Spend extra time on achieving strength goals safely and effectively
Cost: $30 Please sign up and pay using your MindBody account.
Course Overview: Olympic weightlifting includes the snatch and the clean and jerk, also emphasizing practice of their accessory exercises such as squats and overhead movements. If you are new to olympic lifting (1 year or less), wish to improve your technique, chasing a PR, or all of the above then this 3 hour course is for you. Coach Jessica will provide individualized evaluation of your needs as a weightlifting athlete. We will discuss common errors found when practicing the snatch and clean and jerk and provide correction exercises and strategies. We will practice the major positions for the snatch and clean and jerk. We will learn mobility exercises and supplemental drills that will improve technique, speed, confidence and ultimately, strength. Athletes will be provided with the tools to practice safely on their own. Open to beginners and current members.
01.04.17
Warm Up:2:00 bike, row, run or jump then.. 2 sets of Thoracic rotations x 5 each side Banded clam shells x 10 reps each side Banded pec stretch x :30 each side then.. 2 sets of Bulgarian Split squats x 6-8 reps each side Inclined push ups x 15 reps
Skill: Snatch Do these drills with an empty bar Tall muscle snatch x 5 reps Scarecrow snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, the elbows elevated as high as possible and out to the sides, and the bar in light contact with the body. Simultaneously lift and move the feet into the receiving position and turn the bar over into the overhead position to move down into a squat. Lock the bar out overhead at the same time the feet reconnect flat with the floor. Recover to standing. Tall snatch- x 5 reps begin standing tall with a snatch-width grip on the bar, and the bar hanging at arms' length in light contact with the body. then.. do the these drills with 75/55 Scarecrow snatch x 5 reps Tall snatch x 5 reps
Primer: TTB Teach through three key points to stringing together TTB 1. TTB is a kip not a swing. You can stop a kip at any point.-focus on moving from arch to hollow, arch to hollow 2. Hips behind the bar and lats are turned on! press down on the bar 3. Pull feet away from the bar, don't drop feet in mid kip. https://youtu.be/sGtMEqKJj2Y
WOD: For Time 9 squat snatches 135/95 or 95/65 30 TTB- sub hanging knee raises 6 squat snatches 20 TTB 3 squat snatches 10 TTB
01.03.17
Warm Up:Three sets of: Good mornings x 20 reps Air Squats x 20 reps Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters then...
2 sets of Bat wings x 5 reps pausing for :05 at the top Band pull apart x 10 reps
Skill: push press + push jerk 8:00 EMOM 1 rep push press + 1 rep push jerk
WOD: 15:00 EMOM Min 1: 10 x thrusters 75/55 Min 2: 8 x C2B pull ups Min 3: 8 x burpee box jump overs
01.02.17- Clean Day!
Happy New Year!
Clean Day Clean segment deadlift 3x3 build load 1. Set the starting position and hold momentarily. 2. Push with the legs to separate the bar from the floor 1 inch and pause for :03. 3. Push with the legs and shift the weight back to the front edge of the heel to bring the bar to the kneecap. Maintain back angle and hold :03. 4. Push with the legs to move into the mid-hang position and hold for :03. Maintain balance over the front edge of the heel. 5. Return the bar to the floor at a controlled speed trying to hit all the same spots. Halting clean deadlift 2x3 reps same weight you finished the clean segment DL 1. Push with the legs to separate the bar from the floor. Allow the shoulders to move forward slightly to reach the mid-hang position. Hold for :03. 2. Return bar to the floor moving through same correct position.
5:00 EMOM Segment Clean + Clean Each minute perform a halting clean deadlift to the mid-hang position and hold for:03. Directly from the pause, perform a mid-hang clean. Then from the floor perform a clean with no pause. Keep the lift for floor to mid-thigh slow to ensure correct positions.
10:00 EMOM 1x squat clean Build load