2015 01 12
Brandon will be coaching tonight! And the next several Mondays while I sit in Anatomy Lab (booooo). Make sure we let him know how much we appreciate his help! Without him, I don't know how the class could keep going 3 days a week - so yay Brandon! :)
A) Hang snatch from blocks (just above knee) - 1.1.1.1.1 **Try to increase from 11/3/14
B) Front squat - 12min EMOM - 2 front squats
min 1-6 (75%), min 7-12 (80%)
C) 8 rounds - :45 work, :15 rest
Odd: max evil wheels
Even: max plate ground-to-OH (45/35)
2015 01 12
Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Front Squat 3 RM
Conditioning
Complete 4 rounds: You have 2 minutes to perform each round: 200 yard shuttle 135/95 lbs Shoulder to Overhead – max reps *Rest 2 minutes between rounds *For shuttle, sprint 25 yards, touch and sprint back, do this for a total of 4 times
2015 01 11
2015 01 10
2015 01 10
AMATEUR
Strength
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning
Complete 5 rounds:
Pull Ups – max reps 135 lbs Prowler Push – 50 yards
COLLEGIATE
Strength
Weighted Pull Ups 5, 5, 5, 5, 5
Conditioning
Complete for time:
Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135/95 lbs. Continue following this format till 300 calories are completed.
2015 01 08
Conditioning
Complete 8 rounds for time:
185/125 lbs Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT) Dynamic Push Ups – 10 reps Russian Twist w/ 2/1.5 pood KB – 10 reps
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.
2015 01 07
Jerk skill work
A) hang clean from hip + hang clean from knees + clean - 3x1@50, 60, 65%
B) clean and jerk - 2x1@70, 75, 80, 85%
C) 3 rounds:
25 kb swings 55/35
25 butterfly sit ups
2015 01 07
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 2 RM, 1 x max reps @ 80% of 2 RM *bottom of the knee to lockout
Conditioning
Complete 5 rounds: Pull Ups – max reps Shin Hops – 10 reps
2015 01 06
Max out week! We'll be hitting percentages and position work today - embrace the skill work and let's hit some big numbers on Saturday!
A) snatch DL + 3-position descent + snatch - 3x1@ 50, 60, 70%
B) snatch 2x1@70, 75, 80, 85%
C) Accumulate :
50 T-tilts (we'll cover these in class)
25 strict T2B
2015 01 05