Warm-up: PVC snatch work
A. Snatch – EMOM x 10min – 1 snatch @ 80-85% of 1RM
B. Back squat – 3.3.3.3.3 – 1 set every 3:00, between sets perform 3 Russian Babymakers
C. Alternating Tabata – handstand holds/shoulder taps and snatch grip pull backs with empty barbell
2016 01 27
Warm-up: plate jump drill (with hip circles, med balls), glute recruitment drill
A. Clean and jerk – 4×2@80% of 1RM
B. Front squat – 5×3 pause squats with 2-sec hold in bottom
C. Partner wod! 20min cap
2016 01 25
Warm-up: hollow rock-superman work
A. Snatch pull x2 + snatch – we’re going to spend about 30min working on speed/hinging at the hip/etc and then working up to a challenging set of the complex
B. OHS – 5.5.5 – between sets perform 5 3-sec hold supermans with a 2.5 or 5# plate in each hand
C. 14min EMOM – odd: 8 single leg squats, even: 3 T-tilt+squatting T-tilt
2016 01 22
Warm-up: hip hugger glute bridges, inchworm –> downward dog stretch
A. Hang clean + 2 jerks – 20min to work to a 2RM
B. Back squat – 3×3 waves, 2:00 rest, 3×3 again
C. 50 single arm DB OH stationary lunges AHAP
2016 01 20
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. 3×5 tempo goblet squats (35X1) *extra credit if you add a band (I’ll show you how)*
C2. 3×8 reverse hypers (now that we know how to do these responsibly, we can add a LITTLE BIT more weight. Nothing crazy!)
2016 01 18
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
Warm-up: banded knee squat and glute recruitment, frog hops
A. Snatch – 6×2@ 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
Warm-up: 3×5 (each leg) jerk land + lunge, eyes closed drill, thread the needle x 2:00 each arm, child’s pose x 2:00
A. Jerk – 4×2@80% *show and tell day!!**
B. Front squat – waves. 3×3, rest 2:00, 3×3
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
Warm-up: inchworms/bear crawls/crab walks
A. Clean – 20min to work to heavy single, then 3×2@70%
B. OHS – 3.3.3.3.3 – after each set perform 3 reps each of our 5# shoulder series
C. Alternating Tabata – T2B and KB swings
2016 01 09
Warm-up: hip circle w/u for jerk dips and squats, lying squat stretch
A. EMOM x 16min – odd min: 2 jerks, even min: 5 jerk dip squats
B. Back squat – 5.5.5.3.3.3.1.1.1
C. 5 rounds, 1:00 rest between rounds: 10 front rack stationary lunges, 1 max effort handstand hold
2016 01 06