workout of the day
09.01.17
Warm Up:8:00 EMOM min 1: 200m run or row min 2: ring support hold :10 + 5 push ups
Primer: Abs One giant set of: 20 hollow rocks 60 shoulder taps- in the plank position take hand off the floor and tap opposite shoulder. Start slow and quickly pick up the pace. https://youtu.be/cig93EQoeOA?list=PLS5lovy8j9XbrRu8-BR_mENzGrJdfkfAd 20 hollow rocks then.. 4 sets of :20 Handstand hold (freestanding or on wall) :40 rest
Squat Practice: the goblet squat 3 sets of :30 holds Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder width stance, Lower yourself down into a deep squat - your elbows should be inside your knees. Use your elbows to push your knees right out.
Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.
Barbell warm up: 2 sets- use an empty barbell then light weight 3 muscle cleans from the high hang 3 tall cleans 3 clean lift offs 3 power cleans
WOD: Clean synchro ladder with a buddy 9:00 AMRAP 10 synchro burpees over the bar 10 alternating hang power cleans 95/65 10 synchro burpees over the bar 10 alternating hang power cleans 115/75 10 synchro burpees over the bar 10 alternating hang power cleans 135/95 keep moving thru the ladder until time expires 155/105 185/125 205/145 *alternate cleans so each person is doing only 5 each
08.31.17
Warm Up:2 lengths shuffle 10 x band pass thrus while in a squat 2 lengths high knees 10 x squat jumps 2 lengths leg swings 10 x ball slams
Mobility: Ankle stretches banded hip flexor stretch x :30 each side Skydivers x 10 reps Lay flat on your stomach. With your legs extended, contract your glutes and lift the thighs off the floor. Hold this position as you curl your heel to your butt and kick back out to extension. https://youtu.be/qbPaV9y9_70
Squat Practice: 10 reps of Russian baby makers: actively pull your hips down to the bottom of the squat, lifting your chest up high and driving your knees out with your elbows. As you progress in your reps you should be able get lower and lower.
10 reps (5 each side) of Hawaiian squats: Post yourself up by a rack. Get into a figure four position and pull yourself down as low as possible, without rounding the back. You should feel a stretch through your piriformis. Keep your chest up while you lower, focusing on proper squat mechanics https://www.youtube.com/watch?v=Ya7sdSAt1Hg
3 reps with a :10 pause at the bottom of Rack assisted squat: Position yourself as close to a rack as possible. Your arms should be overhead and, with a tight midline, pull yourself to the bottom of your squat. You can hold onto the rack as you descend, keeping your hands in one place. If you have the stability to do so, remove your hands from the rack, keeping as vertical a torso as possible https://www.youtube.com/watch?v=NExaWkrvjmE
WOD: 21-15-9 Wall balls 20/14 to 10' target for men and women Cals row or assault bike
After WOD 2 sets for max weight farmer carry of: 120 feet (stop at the first yellow pylon) rest 1-2:00 in between sets then... drop 10% weight for 2 sets for max time of: Farmer's Hold (goal is 60 second hold) rest 1-2:00 in between sets
08.30.17- 30-30-30
Warm Up:Two sets of: Hollow Body Swings x 10 reps https://www.youtube.com/watch?v=A_8tpCRz8rM&index=19& ( do this drill without the band across the rig) Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps then... 2 sets of (no more then 5# plates each hand) 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up
Mobility: banded lat stretch x :30 each side banded hip flexor stretch x :30 each side banded glute bridges x 20 reps banded walks- lateral and forward/backward x 15 reps each
Squat Practice: the wall squat to a ball 3 sets of 8 reps squat with arms up as close to the wall as possible slowly lower yourself to the ball Watch for the following 4 points of performance: 1. feet 2. knees 3. depth 4. lumbar curve
Barbell warm up: 5 good mornings 5 back squats 5 elbow rotations 5 strict presses 5 stiff legged deadlifts 5 front squats
WOD: 30-30-30 compare to score from 11/23/16 One barbell only- same weight 30 S2OH 30 Front squats 30 Power cleans RX- 135/95 Scaled 95/65
08.29.17
Warm Up:2:00 bike/row/run 1:00 foam roll thoracic and lats 1:00 foam roll quads and adductors 1:00 child's pose with shoulder variation- sit in child's pose and take your hands and place them on the back on your neck 4 position wrist stretches then... 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side
Skill: Jerks Pausing Jerk Drive – 5 Sets of 3 Reps https://www.youtube.com/watch?v=hKkvWzxvt4M Pausing Split Jerk – 5 Sets of 2 Reps https://www.youtube.com/watch?v=pjVJnIh8eUk *On the dip we are looking for a :02 pause. Focus on the weight staying directly over the ankle bone. Keep the shoulders stacked on top of the hips, creating a vertical dip position. Start with an empty bar. Slowly add weight. *On the pausing split jerk, we have 2 pauses, both being :02 each. One at the dip and the second at the split catch. Load is on the lighter end focusing on technique.
then... 5 sets of 2 reps of split jerk set 1- 50% of best clean & jerk set 2- 54% set 3- 58% set 4- 62% set 5- 66%
WOD: 3 rounds of 3:00 AMRAP with 2:00 rest in between 10 pull ups 8 TTB 15/10 cals row in remaining time Max Effort sandbag cleans *record number of sandbag cleans
08.28.17
Warm Up2:00 bike/row/run 2 sets of 12 DB box step ups (6 each side) 20 Sit ups 12 Sumo Deadlifts- light weight on bar 20 Seated banded rows- attach light band to rig. Sit tall, legs straight out and pull the band to your chest with your shoulders down, squeezing the shoulders together.
Mobility: 10 deep squat progressions :30 banded lat stretch each side 4 position wrist stretches
Primer: with empty barbell then light weight snatch grip strict press- 3 sets of 3 reps *bar in the back rack position, we are focused on an engaged mid-line as we press the bar overhead snatch grip sotts press- 3 sets of 3 reps *start with PVC and only move to empty barbell if your form is perfect *we are looking to complete the press from the bottom of our squat position
WOD: 28:00 time cap 10,9,8,7,6,5,4,3,2,1 squat snatch 155/105 or 75% 1RM snatch HSPU sub downward dog push ups parallel ring rows- use a box for your feet to get you parallel to the rings
08.25.17 Nancy
Warm Up:3:00 Row/run/bike/bball then... 2 Rounds 8 get ups 7 tuck jumps 6 skaters l+r=1 5 strict pull ups 4 cossack stretch each side 3 wall walks 2 cart wheels 1 high five to a buddy!!
Mobility: 10x deep squat progressions with barbell at feet 1:00 x upper anterior banded stretch foam roll lats + thoracic 4 position wrist stretches
Primer: Front squats 5 sets of 3 reps @75%
WOD: 'Nancy' 5 RFT Run 400m 15 OHS 95/65