Monday 1-18-16

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Warm-up: prone barbell/PVC press, wall facing shoulder rolls A.  Power snatch - 2RM in 20min *we will be recording a few of these in slow-mo to watch your positioning, so bring your phone or something so you can take them home to watch, too! B.  Front squat - 2.2.2 - 10min to warm up, then 1 set every 3:00. These should be heavy! C1.  3x5 tempo goblet squats (35X1) *extra credit if you add a band (I'll show you how)* C2.  3x8 reverse hypers (now that we know how to do these responsibly, we can add a LITTLE BIT more weight. Nothing crazy!)

2016 01 18

Monday, 01.18.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)

Collegiate

Squat 4, 4, 4, 4 Press 5, 5, 5

Conditioning

Complete 3-5 Rounds. 40 yd Sprint 2/1.5 pd KB Swing – 11 Reps

-Rest 60 Seconds-

30 yd Sprint Strict Handstand Push Up – 11 Reps

-Rest 60 Seconds-

20 yd Sprint Broad Jump – 5 Reps

-Rest 60 Seconds-

2016 01 18

Saturday 1-16-16

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Guest coach Mike today! Thanks Mike!! Warm-up: 10-15 min coach's choice overhead mobility A.  Clean and jerk - 2.2.2.2.2 - one set every 3:00 B.  1 behind-the-neck snatch grip jerk + 4 OHS - 20min to work up to heaviest set of the complex C. Every 2:30 x 5 rounds - 5 KB teapots each side, max KB swings with remaining time

2016 01 15

Friday, 01.15.16

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Tomorrow JD is getting married. Some of you might not know, but JD has been a long time member here at CFSB. Probably around 4.5 years. The whole time he has been a model member, and a great person. I wish we had 20 more just like you. Congrats buddy.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 2 RM

Conditioning

As many rounds as possible in 15 minutes of: 205/135 lb Power Clean – 3 Reps 30 yd Bear Crawl – (15 yds out at back) Ring Rows – 10 Reps

2016 01 14

Wednesday 1-13-16

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Warm-up: banded knee squat and glute recruitment, frog hops A.  Snatch - 6x2@ 65,70,75,80,75,75% of 1RM B.  Back squat - 10min EMOM - 1 squat with 2sec pause in bottom @70-80% of 1RM C.  15min partner AMRAP - one partner completes a full round at a time - 20yd (10yd R hand, 10yd L hand) plate pinch carry, 20 Russian twists, 10 plate ground-to-OH

2016 01 12

Tuesday, 01.12.16

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

1 Power Snatch + 2 Overhead Squats *Work up to your heaviest set in 15 minutes. Take small jumps in weight accumulating at least 6-8 working sets.

Conditioning

Complete 6 Rounds for time: 315/210 lb Deadlift – 5 Reps Double Unders – 15 Reps 5-10-5 yd Sprint Rest 1 minute *For 5-10-5 yd Sprint, alternate directions each round.

2016 01 11

Monday 1-11-16

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Warm-up: 3x5 (each leg) jerk land + lunge, eyes closed drill, thread the needle x 2:00 each arm, child's pose x 2:00 A.  Jerk - 4x2@80% *show and tell day!!** B.  Front squat - waves. 3x3, rest 2:00, 3x3 C.  2,4,6,8,10,8,6,4,2 of box jumps (land in power position!), clean grip DL at 100-110% of 1RM clean

2016 01 11

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