2014 11 16
A) hang clean + jerk - 1 set every :45 x 10 rounds - pick a light intensity weight and rock it out!
B) back squat - 5 rounds, :30 on, 2:00 rest - max reps at 60% of 1RM. Try to keep your total # consistent.
C) in whatever order/sets you choose:
50 v-ups
50 teapots (75/55)
50 back extensions
2014 11 14
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
4″ Deficit Deadlift 3 RM
Conditioning
On the minute for 8 minutes:
50 yard Shuttle Run 2/1.5 pood KB Swings – 8 reps Pull Ups – 5 reps
2014 11 13
7 HABITS OF HIGHLY EFFECTIVE MOVEMENT PREP
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 8×2 @ 75% of last set of 2 reps on Monday Push Press 3, 3, 3, 3, 3
Conditioning
Complete 7 rounds for time: Walking Lunges w/ 55/35 lbs DBs – 20 yards Reverse Wall Climb + Push Up – 1-3 reps
2014 11 12
A) push press - 3x5@75% of 1RM from 2 weeks ago
B) OHS - 3x5@75%of 1RM from last week
C) 4 rounds, 2:00 work, 1:00 rest
10 jumping squats
20 Russian twists (35/25)
Max reps push press @ 60% of 1RM with remaining time
2014 11 12
The See-Saw Walks is more then just an awkward warm up movement that you think I put you through for my own enjoyment. The See-Saw Walk has a multiple purposes. (1) It is a great way to build your kinesthetic awareness. Which, is the body's ability to coordinate motion, and the body's awareness of where it is in time and space. (2) The other purpose is serves is reinforcing the Athletic position. If you look at Tex's position in both the See-Saw Walk and the Athletic position we can see that they are identical. His hips are pushed back and has relatively vertical shins. The See-Saw Walk is essentially a single leg version of the Athletic Position. (3) Through this reinforcement of the Athletic position it is teaching you to eccentrically load your Hamstrings and while stabilizing your hips. In doing this we teach you how to operate upon contact with a surface, effectively training you how to land. Think broad jump, box jump, athletic burpee, power clean, the list goes on. Next time we do See-Saw Walks just remember there is more to them then the awkwardness/difficulty of executing them. Source PLYOMETRIC TRAINING: PREPARATION
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Clean 5, 5, 5, 5 *** You can drop the weight in-between reps. I don't want your grip to be your limiting factor in your ability to create violent extension, while loading maximally.
Conditioning
Complete 5 rounds:
55/35 lbs Dumbbell Hang Power Cleans – 10 reps Strict Pull Ups – 5 reps Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.
2014 11 10
A) power snatch - 2RM
B) front squat - 3.3.3 (1-sec pause in the bottom)
C) partner WOD: 2:00 rounds, :15 transition - 3 rounds each
250m row sprint
Max reps bench press with remaining time (95/65)
2014 11 09
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 2, 2, 2, 2, 2 Close Grip Bench 5×3 @ 90% of 5 RM from Thursday
Conditioning
Complete as many rounds as possible in 10 minutes: 135/95 lbs Push Presses – 7 reps Push Ups – 7 reps 20″ Box Jumps – 7 reps
2014 11 09
2014 11 09
A) 15min clean warm-up, then every 1:30 x 8 rounds - 2 cleans @75%
B) back squat (tempo) - 3.2.X.1 - 4x3
C) 12min AMRAP:
9 DL (225/155)
12 hand-release push ups
15 step-ups (24/20")
2014 11 07