Warm-up: clean pull backs (3×8), plate jump/land drill
A. Clean – 3RM 3-position pause clean (below knee, above knee, mid thigh)
B. Back squat – 5.5.5.5 (like Monday, warm-up, then 1 set every 2:30)
C. Every 2:00 x 8 rounds:
2015 11 18
Guest coach Amy tonight while I go slay an exam!
Warm-up: 3 rounds (at warm-up pace) 3 press + 3 PP + 3 jerks and then 6 inchworms
A. Jerk – 3RM, then 3×2@90% of today’s 3RM
B. Front squat – 5.5.5.5 (warm-up then 1 set every 2:30)
C. Rotating Tabata (8 times through the following): step-ups, R arm DB jerk, L arm DB jerk
2015 11 15
Warm-up: beauty queen mobility X 3:00 each arm
A. Snatch – 3RM tall snatch
B. OHS – 5RM
C. (see 10/10/15 for weight used last time) 3×12 OH walking lunges, follow each set with 25 butterfly sit-ups as fast as possible
2015 11 14
Let’s try to stick together as a class a bit more today. It was my fault for letting you guys get all out of whack. Monday was a bit disjointed, and we like hanging out together so let’s all move through the workout at the same time. 🙂
Warm-up: lunge series, calf mobility
A. Hang clean – 3RM from blocks. Start at 2″ above the knee.
B. Back squat – 5RM with 3sec eccentric load on the descent
C. 7 rounds:
2015 11 10
New cycle stars today!!! Woo hoo!!!
Warm-up: 2×5 each of jerk landing + lunge, jerk + 3xpress from split, jerk balance, jerk with PVC/bar
A. Pause jerk + jerk – 15min to find max for the day, then 3×1@90% of today’s max
B. Front squat – 5RM pause front squat (2sec in then bottom)
C. Accumulate:
2015 11 09
Max out day!!! Don’t forget to wear your PRgyle, haha!
30min for max snatch, 30min for max clean and jerk
2015 11 07
**Max out day on Saturday! Wearing #PRgyle is encouraged.**
Warm-up: 3×5 snatch balance, 3×5 forward and 5 back frog hops
A. Snatch – 3×1@80%
B. Back squat – 2×2@80%
C. 12min EMOM: 5 parallette shoot throughs, 10 single arm seated DB press (each), 10 DB rows (both arms together)
2015 11 04
Warm-up: shoulder series (5# plates)
A. Clean and jerk – 3×1@80%
B. Front squat – 2×2@80%
C. 5 rounds, conversational pace: 1 wall walk, 8 shoulder taps, 7 KB swings, 6 goblet lunges (each leg)
2015 11 02
Happy Halloween!! Don’t forget about the CFSB Halloween party tonight at the gym at 7:00pm! Wear a costume and bring a snack to share 🙂
A. Snatch – 4×1@90%
B. OHS – 4×2@90%
C. Halloween Tabata! Evil wheels and booorpeeeeessss
2015 10 31
Warm-up: splits! Hips/hammies/groin mobility
A. Clean – 4×1@90%
B. Death by back squat @60% of 1RM
C. 4 rounds: 2:00 to perform 60 jump rope singles and max DB bench press with remaining time. 1:00 rest between rounds!
2015 10 28