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Wednesday 9-24-14

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Warm-up Push up series Samson stretch x 5 each side, 5sec A) jerk - Every 1:45 x 10 rounds - 1 jerk. Round 1-3: 80% Round 4-6: 85% Round 7-9: 90% Round 10: 95% B) OHS - work off of heavy set of 2 from 9/10 - 5x2@90% C) chipper: 75 Russian kb swings 55/70# 75 butterfly sit-ups 75 wall balls 20/14#

2014 09 24

Monday 9-22-14

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It's going to be a heavy week, guys! Warm-up: Prayer stretch x 3:00 Hamstring on pole stretch x 3:00 each leg A) snatch - 15min to work to a heavy single FOR TODAY (note: this may or may not be close to your 1RM. It is OK if it isn't!!!) Then: 3x1@90% of that heavy single B) front squat - 9min EMOM - 2 reps @ 80% with 3 sec pause in bottom C) 30sec on, 30sec off x 10:00 Even rounds: 5# plate scarecrows Odd rounds: jumping lunges

2014 09 22

Wednesday 9-17-15

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Overhead mobility Posas mobility A) push press - 2.2.2.1.1.1 B) OHS - 2x2@70, 75, 80%, max reps at 85% ***try to increase from 1 month ago (8/13) C) partner WOD: 3x10 Partner 1: weighted GHD w/ 20/14# med ball (toss to partner 2) Partner 2: double front squat with med ball (toss back to partner 1)

2014 09 17

Saturday 9-13-14

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Warm-up: Dynamic warm up A) 20min to find 1RM clean grip DL B) 12min AMRAP: Baby bear complex (stay connected to the bar for each complex) 1 clean (yes, a full one) 1 push jerk 1 back squat 1 split jerk from back Your goal is 36 sets of this complex! That's 1 every 20 seconds. Pick an appropriate weight and keep that weight for the whole 12min.

2014 09 13

Wednesday 9-10-14

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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

Monday 9-8-14

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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

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