2014 09 11
A.
15 minutes working on Kipping as a skill
B.
20 minutes to establish Front Squat 1rm
C.
For time
Buy in - 200m Run 5 Rounds 2 Hang Power Cleans 205/135 4 Bar Over Burpees
5 minute minute cap
Notes:
Lateral or facing is fine on the burpees
Looking for fast and heavy on this one, you only have to perform the 200m run one time at the beginning.
Get your warm up sets for the wod in during your front squats, during some of your beginning sets drop the bar to the floor and hang power clean it back up to get an idea of what your weight for the workout is going to be.
2014 09 10
Warm-up:
500m row
20 (per leg) split jerk land + 2 lunges from landing position
A) 2 front squats + 2 jerks - work to a heavy set of this complex in 25 minutes. Focus on being quick out of the bottom of the squat and explosive under the bar. NO PRESS OUTS ALLOWED. :)
B) OHS - find a heavy set of 2 for today in 15min.
Then 4x3 at 85% of today's heaviest set.
C) 3 rounds
20 teapots (10 each side)
15 v-ups
10 jumping squats over a plate, land at parallel, fix feet before standing up
2014 09 10
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A.
8 Rounds
30 Seconds on, 30 Seconds off
Shoulder Taps
B.
Perfect Burpee Practice
Notes:
We have been noticing consistent crappy burpees even after skill sessions, burpee practice will continue until burpee quality improves.
C.
8 Minute Amrap
10 Burpee + Lateral Step Over Box
30 Double Unders
2014 09 09
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2014 09 09
2014 09 09
A.
20 Minutes to establish Deadlift 7rm
Notes:
Keep this clean, no touch and go reps, this is a beauty contest today, its okay to have obvious tension on the back, consider the lift a failure if you fail to maintain proper posture throughout the movement.
B.
2 Rounds
20 Pull Ups 25 Hand Release Push Ups 30 Kettlebell Swings 70/55 *Russian
12 Minute cap
Notes:
Work clean, consistent neutral head position over the bar during pull ups.
2014 09 08
There is an olympic weightlifting competition on 10/25 in Lansing, MI that a few of you guys have demonstrated some interest in! (Info on the CFSB Weightlifting Facebook page) So, for the next 7 weeks we will be preparing all of you (whether you plan to attend or not) for the competition! Instead of maxing out in 4 weeks, we'll have a prolonged cycle this time around and hit a max at week 7.
Warm-up:
1) hamstring PNF stretch - 30 seconds passive, 30 seconds flexed x 4 rounds on each leg
2) 3x10 banded good mornings
A) Snatch DL + hang snatch - 5x3@70% of 1RM
B) Front squat - EMOM x 10min - 3 reps each round:
Rd 1-3 - 65% of 1RM
Rd 4-6 - 70%
Rd 7-9 - 80%
Rd 10 - max reps at 85%
C) 3 rounds of tabata:
Round 1 - Russian Twists (35/25#)
Round 2 - Air squats w/ plate (25/35#) and 1sec pause in bottom
Round 3 - Plank hold
2014 09 07
A.
20 minutes to establish Push Press 1rm
B.
18 Minute Cap
Run 800m
20 Shoulder to Overhead 165/105 (Pulled from floor)
Run 800m
20 Front Squats 165/105 (Pulled from floor)
Note:
If you HAVE to scale anything to make the cap for today, scale the run. I want challenging weights being used for the STO and FS.
With that being said, use a heavy but intelligent weight for your STO and FS, If the weights prescribed are more than 75% of your 1rm for either lift, be wary.
The transition from the Push Press 1rm to the Workout should be no more than 7 minutes, your shoulders should be well warmed up from the PP. Throw your warm up sets for the wod into your Push Press warm up sets, meaning we should see you Front Squatting and Hitting some Overhead variations during the beginning of your WU sets.
2014 09 07
A.
Teams of 4
200 Burpees
200 overhead walking lunges 45/35
200 kettlebell swings 55/35 *american
200 toes to bar
2014 09 06