Warm-up: plate jump/land drill, w/ and w/o med ball, review plate G2O, banded hip stretch 3:00 each leg
A. Clean DL + clean + jerk – 20min to work to max set of the complex, then 5×1 clean and jerk (no deadlift)
B. OHS – 5.5.5.5 – 3:00 between sets, perform 8 reverse flys during rest
C. 4 rounds, rest as needed – :30 OH plate hold, 10 plate G2O, :30 goblet squat with plate **you pick the plate weight, but it should be challenging!**
2016 02 19
Warm-up: dead bugs, pillar holds, Spiderman complex
A. Pause snatch (1sec pause at knee) – 3RM in 20min, then 5×1@regular speed
B. Back squat – 18min to work to 2RM, then 3×3@80% of today’s 2RM
C. Alternate the following movements: 3×10 bent over barbell rows @50% of max clean, 3×10 DB thrusters AHAP
2016 02 17
Day 1 of a new cycle today! Given the significant amount of success and PRs we have seen with the strength by feel programming, we’re going to run with it. So, look forward to more 2/3/5 rep maxes, percentage work based off of the day’s rep maxes, and complexes to hammer out some good skill work.
Warm-up: OH mobility, wall walk skill work, jerk balance 3×5@40-50% of 1RM jerk
A. 2 push press + 2 jerks – 20min to work to heaviest set of the complex
B. Front squat – tempo work: 23X2 (2 sec down, 3 sec hold in bottom, stand up, 2 sec rest at top) – 4×3 @ 60-70% of 1RM
C. 10 rounds, 2:00 per round: odd rounds = 3 wall walks, even rounds = 12 front rack stationary lunges *pick a challenging weight on the lunges, but something you can complete all 12 reps at without resting*
2016 02 14
Fun day!!!! Don’t worry, we will be getting our lifting in, too. Show up and be ready for some fun 🙂
2016 02 13
Warm-up: RBMs, reverse med ball tosses, banded shoulder 3 way stretch
A. Clean and jerk – 25min to find 1RM
B. Death by back squats @ 60% of 1RM 🙂
C. 100 butterfly sit-ups for time 🙂 🙂
2016 02 10
Max out Monday!!
Warm-up: hip-hugger glute bridges, pigeon pose (yes, again), splits, and OH wall stretch. Also, snatch stuff.
A. Snatch – 25min to find 1RM snatch
B. EMOM x 16min: odd min- 5 front squats @80% of last week’s 3RM. Even min- 12 hollow rocks
2016 02 08
Warm-up: Spidermans, Russian Baby Makers, pigeon pose x2:00 each leg
A. Snatch – every 3:00 x 10 rounds, 1 snatch + 2 OHS. Work up to no higher than 80% of your 1RM. During your rest, perform 5 forward, 5 backward frog hops wearing a hip circle
B. 2 rounds – row 500m in as few pulls as possible, then 20 V-ups
2016 02 06
Warm-up: 2×1:00 child’s pose with alternating thumb reach, 2×1:00 wall-facing roller drill
A. Jerk – 1.1.1.1.1 – perform 1 set every 3:00, and 10 reverse snow angels between sets
B. Back squat – 1 1/4 squats – 1×5@60%, 1×5@65%, 1×5@70% of 1RM back squat
C. 3×10 GHD sit-ups, 3×10 stiff-legged deadlifts, 3×10 3-sec negative push-ups
2016 02 02
Warm-up: snatch balance skill work
A. Snatch – 3-position pause snatch – 25min to work to 2RM
B. Front squat – 3RM. Try to hit your 2RM from 1-18-16!
C. 1 set every 2:30 x 5 rounds: 10 Russian twists with 40/30 slam ball, 10 ball slams, 10 front squats with slam ball
2016 02 01
Warm-up: dynamic
A. Clean pull + hang power clean + clean – 25min to work to heavy but pretty set
B. OHS – 3×3 waves x2 – 1 set every :45, TRY to hold it overhead the whole time!
C1. 3×8 PVC prone press
C2. 3×8 Lat pull downs
2016 01 30