Warm-up: hip hugger glute bridges, hollow rocks–>Supermans, V-up skill work
A. 3-position clean – EMOM x 10min
B. 2 front squats + 1 jerk – 1 set every 2:00 x 5 rounds
C. 12min AMRAP: 3 clean grip DL @110% max clean, 6 box jumps (30/24″), 9 v-ups (add weight for an extra challenge)
2016 03 13
Warm-up: cat/cow, cow–>child’s pose, elbow reach, snatch balance skill work
A. Snatch from blocks + 2 OHS – 2RM in 25min
B1. 3×30 Russian twists
B2. 3×20 1 1/4 squats with barbell
B3. 3×10 back extensions
2016 03 11
Warm-up: stripper warmup
A. Hang clean + jerk – 2RM in 20min, then 3×1 clean and jerk at 2RM weight
B. Back squat – 5×1@90% of 1RM. Between sets perform 5 burpee broad jumps
C. 6 rounds, 1:00 on, 1:00 off. Odd min=stationary lunges, even min=barbell bent over rows *light*
2016 03 09
Warm-up: frog pose x 2:00, single leg frog rocks x 15 each leg, wrist/elbow mobility
A1. Snatch DL- 3×5@100% of max snatch
A2. Snatch – 3RM, try to hit 2RM from 2/22
B. Front squat – 3.3.3.3.3 – between sets perform 5 squat thrusts
C1. Tabata dips
C2. Tabata OH DB hold
2016 03 07
Warm-up: OH squat mobility
A. Pause clean – 3RM in 20min, then 5×1 at 3RM weight but normal speed
B. OHS – heavy single, then 3×2 pause OHS @75% of today’s max
C1. 3×8 ball slam-reverse toss
C2. 3×16 KB windmills (8 each arm each round)
2016 03 05
Warm-up: hip circle/pull aparts, frog hops
A. 20min EMOM of: odd – 1 snatch at 70-80% of 1RM, even – 8 American KB swings
B. 3 back squats + 1 BTN jerk – find a heavy but pretty set in 20min
C. 8:00 abs! 2 rounds, 1:00 per movement of T-tilts, reverse crunches, plank hold (add weight if you want) and v-ups!
2016 03 02
Warm-up: pause jerks, dip-drive-punch drill, land & lunge
A. Jerk – 1RM in 20min, then 2×3@75% of 1RM
B. Front squat – 5RM pause squat (1 full second in the bottom each rep
C. 5 rounds, 2:00 per round, :30 rest, 5 YTWs then max DL @100% of max clean with remaining time
2016 02 29
Warm-up: dynamic warm-up
A. Hang snatch from hip + hang snatch from knee + snatch – 20min to work to heavy set, then 5×1 just snatch @ same weight
B. 1 snatch grip BTN jerk + 4 OHS – 1 set every 3:00x 5 rounds – try to increase from 1-16-16
C. Superset the following: 3×10 strict pull-ups and 3×10 strict press
2016 02 27
Warm-up: 27 squat warm-up (here is a video for those of you doing this during Open Gym time)
A. Clean from blocks (just below knee) + 2 jerks – 20min to work to heaviest set, then 2×3@80% of today’s heavy set
B. Back squat -tempo work (23X2) – 4×3@60-70% of 1RM
C. 12min EMOM – odd: 4R and 4L weighted step ups @50% 1RM clean, even: 8 glute ham raises
2016 02 23
Warm-up: Thacker method for snatch
A. Snatch – 2RM in 20min **NO drop sets today, so make your 2RM be crisp!
B. Front squat – 1.1.1.1.1 – 1 set every 3:00, follow each squat immediately with 5 box jumps (30/24″)
C. 30-20-10 reps of plank elbow touches, Russian KB swings (75/55)
2016 02 22