Sorry about the missed post on Monday- I was knock out with the flu. All better now!
A) Push press – 5RM, then 2×5@90%
B) OHS – 5RM, then 2×5@90%
C1) 3×10 3-sec negative GHD sit-ups
C2) 3×10 stiff legged DL (pick a weight you can move smoothly x10)
2015 03 04
BIG thank you to Amy for coaching this morning!! 🙂 I’ll be back Wednesday – lift some heavy stuff while I’m gone!
A) 5RM hang clean – stay connected! For some of you this will be a grip strengthening exercise as much as a hang clean strength exercise. And that’s okay!
B) Back squat – 5RM, then 2×5@90%
C) Accumulate 50 V-ups, 50 GHD back extensions (or Supermans with 3-sec hold), and 50 Russian twists (R+L=1). Divide up as necessary to accommodate having just 2 GHD machines!
2015 02 27
A) Jerk 5RM, then 2×5@90%
B) OHS pause squat (2-sec pause in bottom) 5RM, then 2×5@90% (no pause on the working sets, perform 5 reps as fast and clean as possible)
C) 14min, :30 work, :30 rest, alternating
Clean grip DL – something you can constantly move for :30 with good form
Wall sit
2015 02 24
It’s the start of a new cycle! Get pumped! Like we discussed Saturday, this is a strength by feel cycle. All of the 5RMs, 3RMs, etc that we do are intended to be technical rep maxes. Meaning if you press out on a snatch or jerk, it doesn’t count. Keep yourself honest on these guys and I think we will see a lot of technical progress. Try not to get caught up in the numbers this time around! I want to see some good lookin’ lifts.
A) 20min to find Power snatch – 5RM
B) Front squat – 5RM. Then 2×5@90% of today’s 5RM
C) 4 rounds, unbroken sets, minimal rest
12 T-tilts (L+R=1) (45/33)
12 kb swings (55/35, American)
12 push-ups
2015 02 22
Max out day!! We will run this time competition-style:
Warm up, then 3 attempts to find:
Max snatch
Mac clean and jerk
2015 02 20
A) Clean and jerk – 2@65, 75, 85, 90, 85%
B) OHS – 3×5@75% of 1RM
C) XL Tabata (:40 work, :20 rest)
4 rounds of each, alternating
Side plank hip taps (alternate sides each round)
Hip circle side shuffle (5 right, 5 left)
2015 02 17
A) Snatch – 2×1@65, 75, 85, 90, 85%
B) Front squat – 3×5@75% of 1RM
C) 8min AMRAP:
8 kb swings (American, 55/35)
8 no-push-up burpees
8 kb push press (4 each arm, 55/35)
2015 02 15
Happy Valentine’s Day! Get ready to work off all the chocolate you’re going to eat today.
A) Hang clean – 2RM
B) Back squat – 15min to work to difficult set of 5, then every 1:30 x 5 rounds: 5 squats @ 80% of that difficult set of 5
C) 10min EMOM:
Even: 4 manmakers
Odd: 12 walking lunges
2015 02 13
A) Jerk 1.1.1.1.1 – warm up, then start working sets at 90% of 2RM from 1/21
B) 3x – 6 duck walk steps forward, 5 OHS, 6 duck walk steps backwards, 5 OHS. ***this is for skill, not for weight. See how 50% of 1RM feels but don’t go much higher.
*last week of our 2 skills for this cycle*
C1) find new 10RM push back lunges
C2) and new 10 BB BO row
The goal is to try to beat your 10RM number from 1/14!
2015 02 10
A) hang snatch 2RM – this is a technical 2RM! Don’t settle for dopey form just to hit a higher weight.
B) pause front squat – 30X1 – 3 reps every 2:30 x 6 rounds. Increase in weight as long as tempo is clean. Tonight’s coach has my permission to administer burpees to anyone not sticking to the tempo 😉
C) 8:00 core blaster
2:00 max v-ups
2:00 max Supermans (thumbs to the ceiling!)
2:00 max plank elbow touches (push-up position, opposite knee to opposite elbow)
2:00 max teapots (70/55), alternate sides every 10 reps
2015 02 09