Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3×3 @ 90% of 3 RM, 2×3 @ 95% of 3 RM
Conditioning
"Jackie" Complete for time: 1000 meter row 45 lbs Thrusters – 50 reps Pull Ups – 30 reps
2014 12 26
Lets talk about lunges for a second. I am going to use Hayden as an example. This was his first time in here, and this is not meant to pick on him. Lets first direct your attention towards the blue dashed lines. Hayden's step was to shallow, which lead to his shin driving forward, with is torso following suit. Now looking at the green line, with a slightly longer step Hayden's torso will be in a more vertical position. His shin would be at roughly a 90 degree better engaging his hamstrings, and creating stability in his knee.
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds:
Max reps of One Arm KB Power Clean + Push Press (RT) w/ 2 pood – 60 seconds Max reps of One Arm KB Power Clean + Push Press (LT) w/ 2 pood – 60 seconds GHD Back Extension Isometric Hold – 60 seconds
Rest 1 minute between rounds.
2014 12 22
Just a reminder -- no Oly class on Wednesday due to the holiday. Regularly scheduled class on Saturday though!
A) 2 hang snatch pulls + 2 hang power snatch - 1 set every 1:45 x 8 rounds - start at 65% of 1 RM snatch and work up from there if it looks/feels good
B) 15 min to find front squat 1RM - then 3x3@75% of that number
C) 12 min AMRAP
12 lunge-lunge-air squat (holding KB in goblet position) (55/35)
15 KB swings (55/35) - American style
20 side plank hip taps (optional starfish if you keep them pretty and can hold for 1 sec at top)
2014 12 22
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 3 RM Press 3×5 @ 90% of 5 RM
Conditioning
Complete as many rounds as possible in 15 minutes of: Pull Ups – 5 reps Clapping Push Ups – 10 reps Shin Hops – 10 reps
2014 12 21
Don't forget out little holiday get-together is today after class! We'll be meeting at South Bend Brew Works for some beers and lunch. Bring whoever you want-- all are welcome!
A) clean deadlift + 3 second deload to top of knees + hang power clean
20 min to work up to set that difficult but with beauty pageant form
B) back squat - EMOM x 9 min
2 squats w/ 2 sec pause in bottom
Round 1-3: 70%
Round 4-6: 75%
Round 7-9: 80%
C) 15 min keep-moving-workout
7 scap retractor GHD back extensions (5# in each hand)
6 side lunges holding med ball 30/40
5 no push up burpees over med ball
2014 12 20
2014 12 20
Amateur
Power Cleans 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete as many rounds as possible in 10 minutes:
55/35 lbs One Arm Walking DB Lunge – 25 yards
55/35 lbs One Arm DB Hang Power Clean – 10 reps
*Alternate hands as needed
*Back knee has to touch the ground to count as a rep. 2014 12 18
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 3×5 @ 90% of 5 RM from Monday Close Grip Bench 5 RM
Conditioning
Complete for time: KB Step Ups 20″ box w/ 1.5 pood in each hand – 30 reps Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps
*This workout can be broken up into any amount of sets and reps.
2014 12 17
Going to be a little shorter day today - but shorter doesn't mean easier! ;)
A) Jerk - 5x1@90% of heaviest set from 12/3
B) 4 rounds - 4 duck walks forward, 2 OHS, 4 duck walks backward, 2 OHS @ 50-60% of 1RM
C) tabata flutter kick w/ plate (35/25)
2014 12 17
A) snatch balance + hang snatch - 8x1@70-75% of 1RM
B) front squat - every 2:00 x 6 rounds - 2 squats @ 85% (feel free to increase after first 3 rounds if the 85% feels good!)
C) 3x5 man makers AHAP
In between sets perform 10 banded good mornings + 5 inch worms (with push-up)
2014 12 15