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Monday 1-4-16

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**New cycle begins today! We may be seeing a few new faces this time around, so be friendly! :)** Warm-up:  wall-facing active shoulder drill, high pull --> turnover with active shoulder drill A.  Hang snatch from blocks (2 inches above knee) - work up to a 3RM in 20 min B.  Front squat - 1 1/4 squats (descend to full depth, up to parallel, back down to full depth, stand up to full extension) - 1x5@60% of 1RM, 1x5@65%, 1x5@70% C1.  3x10 med ball roll-ups C2. 3x8 reverse hypers (minimal, if any weight this week. Here is a link to a brief article on what the reverse hyper is and what it's meant for. I'll be watching everyone closely so we can all learn to FEEL (not just SEE) what correct position is like.)

2016 01 03

Saturday 1-2-15

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Recovery day! Today will be a fun day and our new cycle starts Monday! Warm-up: dynamic warm-up A.  EMOM x 14 min - Odd min: 2 hang power cleans + 2 push jerks. Even min: 4 step ups each leg B. 1 behind the neck jerk + 2 OHS - work up to heaviest set of the complex in 15min C.  Partner WOD! 30-20-10 of KB swings (70/55) and partner med ball situp toss - partner 1 completes all 30 KB swings, then partner 2 does their KB swings, then they both move on to the med ball situp toss together

2016 01 02

Monday 12-28-15

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We're doing a different spin on maxing out this time around. Today, we will find a snatch 1RM, Wednesday we will find out C&J 1RM, and Saturday we will have a recovery day to prep us to start a new cycle on Monday 1/4! If you're going to miss a day this week, try to get in during an Open Gym time so you don't miss out! Warm-up: Thacker method for snatch A.  Snatch 1RM - you will have 25min. Below is a suggested rep scheme for warming up, though you do not have to adhere to it. If you hit a set every 2:00, you will have time to hit all of the sets below plus one or 2 extra at the end.
  • 2 singles @50%
  • 2 singles @55%
  • 1@65%
  • 1@70%
  • 1@75%
  • 1@80%
  • 1@85%
  • 1@90%
  • 1@95%
  • 1@100 or 100+%
  • Extra set
  • Extra set
B.  Front squat - 3x max reps at 70% of 1RM (or heaviest set from last Monday 12/21) C.  3 rounds: 20m (10 out, 10 back) waiter's walk, 20m front rack walk, 20m farmer's carry (AHAP), 25 Russian twists

2015 12 28

Saturday 12-26-15

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Warm-up: Carl's choice! Carl is coaching today while I drive back from out of town! A.  Hang clean + jerk - 1RM B.  OHS - 20min to find 5RM (refer to 11/14/15 for number to beat) C.  3x20 OH walking lunges, follow each set with 25 butterfly sit-ups as fast as possible. Rest as needed. Try to challenge yourselves on this one!

2015 12 25

Monday 12-21-15

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Warm-up: laser elbows 5x10sec holds A.  Muscle snatch - 15min to find 1RM, then 5x1 snatch at that weight B.  Front squat - 3.3.3.2.2.2.1.1.1 - 1 set every 1:45 C1.  3x5 slow-mo T2B (5sec down, fast up) C2.  3x5 slow-mo push-ups (5sec down, fast up; we can make these harder for those of you that need it!) C3.  3x5 slow-mo BB row (5 sec down, fast up)

2015 12 21

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