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Wednesday 9-3-14

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I hope everyone had a great Labor Day!! Time to get back to work :) This week may be a little crazy at the gym with it being Student Welcome Week, but we will continue kicking butt as usual. Don't forget we are approaching max out day this Saturday, so today will be flossing through some skill work. Warm up: 30yds (15 forward, 15 backward) duck walk w/ PVC pipe - every 10 steps do 3xOHS A) snatch - 2 single reps @ 60, 65, 70, 75, 75, 75% of 1RM B) clean and jerk - 2 single reps @ 60, 65, 70, 75, 75, 75% of 1RM C) 1000m row - alternating 7 hard pulls, 7 easy pulls (not for time) Then: 50 (each) partner med ball sit-up tosses

2014 09 03

Monday 8-25-14

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Happy Birthday, Kat!!! Seriously, August is almost over. Who is game for another mobility month? Making it more of a regular part of our routine? Sound off on here or on the Facebook page. I'm open to suggestions! A) 3-position snatch DL + hang power snatch - 5x2@75% of 1RM B) Front squat - Every 2:00 for 8 rounds - 3 front squats @ 75-80% of 1RM (these are supposed to be heavy!) C) Partner WOD! For time: 50 T2B (partner 1 works while partner 2 holds a wall sit, switch as needed until both partners complete 50 reps) 40 lunges (opposite partner holds the top of a push-up) 30 single leg bridge-ups (opposite partner holds a dead bug)

2014 08 25

Wednesday 8-20-14

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Mobility: 8min work each side(!) on front/back of shoulder w/ lax ball - really crunch on these, guys! A) Jerk - 2x1@65%, 70%, 75%, 80%, etc until form breaks down (I.e. Your split is shortened, you fail the lift, you press out, etc). When you get to that weight, stop moving up and hit 3 GREAT jerks at that weight, not to exceed 6 attempts. Try having your partner video you on these today so you can see what the faults/successes are! B) weighted OH duck walks - 4 steps forward, 4 steps back - 4 sets @ 60% of 1RM C) 12min EMOM: Min 1: 4 single leg squats each leg (standing on box with opposite leg hanging down off the side) Min 2: 30sec plank hold w/ feet jump outs Min 3: 8 barbell rows (fast up, 3sec down) @ 53/75

2014 08 20

Monday 8-18-14

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Mobility: 1) upright bottom of the squat banded stretch 2) 3x through - 30sec each side handcuff stretch, 10 sotts press w/ PVC pipe A) snatch + 2 OHS - 12min to find heavy set, then 2 sets @75-80% of that heavy single every 2:30 for 6 rounds B) 3x5 - R lunge-L lunge-front squat - AHAP - all 3 movements=1 rep >>using one of the following: 2 DB in rack position, 2 kb in rack position, 45# plate held at chest, or sandbag in rack position C) 8min AMRAP: 10yd banded side steps (5 out, 5 back) 10 push-ups 10 v-ups

2014 08 18

Wednesday 8-13-14

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Mobility: 1) front rack PVC stretch x 3 min each side 2) lax ball to pec x 3 min each side 3) kitchen sink stretch x 3 min Warm up: 5 strict press 5 push press 5 jerk 5 OHS ** 2x through w/ PVC, 2x through w/ empty bar A) Push press 2RM - 15 min to work to 2RM, when found hit 3x2 jerks at that weight B) OHS - 2x2@70, 75, 80%, max reps at 85% C) core circuit (by special request!) 30 sec on, 15 sec off Station 1: plank hold knee-to-nose Station 2: GHD sit-ups Station 3: 5# airplanes Station 4: kneeling Supermans

2014 08 13

Monday 8-11-14

By: 2 Comments

Super awesome job on Saturday, you guys. I love watching you all progress and hit some sa-WEET PRs. Even if you didn't hit a weight PR, seeing improvement in your technique should feel awesome, and I've seen remarkable improvement in all of you guys over the last 3 months! I'm so proud of you all, and I'm happy to call you "my" athletes. :) August will be Mobility Month! We'll be spending several minutes before/after class each day on mobility, and there may even be some homework occasionally (ugh, I know). As always, I really appreciate any feedback on the class, the programming, the flow of things, etc. Let me know what you think. I know most of your mobility issues, but feel free to comment on specific body parts/muscles/joints you feel need some work and well hit those extra hard. Mobility: 1) hamstring on ball on box x 3min each side 2) active hamstring stretch x 30sec each side x 8 rounds (2:00 total each side) A) snatch pull + snatch - 2x2 @ 75, 80, 85% B) front squat - 12min to work to heavy single, then 2x3 @ 80% C1) 5 DB bent over row, 5 DB strict press x 3 rounds - rest 1:00 between rounds C2) tabata side plank hip taps

2014 08 11

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