A. Jerk – 20min jerk skill work, then 5×1@80-85% of last week’s 1RM, 2:00 rest between lifts (make them extra pretty!)
B. Front squat – 5 rounds: max reps at 65% of 1RM in :30, rest 2:30
C. 12min conversational pace AMRAP: 8 forward frog hops (65#), 10 no-push-up burpee over barbell (explosive jump, land in power position), 12×3-sec negative GHD back extensions
2015 06 08
No Oly class today! Gym is closed because we are all at Whole Foods for the big Bring A Friend Day! Come hang out, work out, and meet some new people. 🙂
2015 06 06
A. Clean – 12min EMOM – 1 clean @ 60% of 1RM
B. Back squat – 5×3 – 1 1/4 squats
C. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of: stiff-legged DL (light weight, slow & controlled) and toes to bar
2015 06 03
A. Jerk – 15min to work up to heavy single for today. Then, 3×3@75% of your heavy single.
B. Front squat – 3×5@75%. Looking for good speed out of the bottom, keeping your elbows high.
C. Not for time (but with minimal rest): 30 KB step-ups (each leg), 40 v-ups, 50 squat jumps w/ empty bar
2015 06 01
A. Snatch pull x2 + snatch – 1 set of the complex every 2:30 x 5 rounds. During your rest, perform 10 Sotts press with a PVC pipe.
B. OHS – 5RM with 2sec pause in the bottom
C1) 3×10 single arm DB rows
C2) 3x :45 GHD static hold
*alternate C1 & C2, rest as needed
2015 05 29
A1. Clean pulls – 2×2@95, 100, 105% of max clean
A2. Hang clean from just above knees – 15min to work to heavy but perfect set of 2
B. Back squat – 20min to find 3RM
C1. Tabata GHD sit-ups
C2. 30 T-tilts with 45/33# bar (L+R=1)
2015 05 27
2 big reminders! 1) The CFSB 6th year anniversary party is this Saturday at 5pm at Outpost Sports on Grape Rd. It is potluck style so bring something to share and get ready for some volleyball! 2) The gym is doing “Murph” on Monday in honor of Memorial Day. All other classes, including our oly class, are canceled that day. Feel free to come join in on the Murph fun!
A. Hang snatch from knee (off of blocks) – 3×2@70%, 3×2@75%, 2×2@80% of 1RM
B. Snatch balance + 3 OHS – we will take 15min to work up to a challenging set of this, then we will hit 3 more sets at that weight
C. 3 rounds: 3:00 to perform 2 sets of a mountain complex (1 set=3 push-ups + 10 mountain climbers + 5 burpees) and then a 250m row. Rest for however much time is remaining.
2015 05 22
A. Clean DL + 3-sec deload to ground + clean – warm-up, then 1 sets of the complex every 1:45 x 7 rounds. Increase weight as long as form allows!
B. Back squat – 30 reps – rest as needed, divide as needed. Make them fast out of the bottom. Like, really fast.
C. 50 evil wheels – for time
2015 05 19
We’re changing the lifts/days up a bit. Trying to keep things interesting!
A. Push press – 2RM – focus on keeping that dip tight, fast, and exploding the bar off of your shoulders
B. Front squat – every 2:00 x 7 rounds – 2 fast-out-of-the-bottom reps at 70% of 1 RM, 10 plank hold step outs
C. 10min AMRAP – 5 KB windmills each arm AHAP (10 total), 30 Russian twists (R+L=1)
2015 05 17
2015 05 16