​1/17/19

IMG_6687.JPG

Barbell WOD:

1.) Snatch Complex  5 min to complete all three sets

1st Set: Work at 70% of your 1RM Snatch for 1 x (1 power snatch +2 hang snatch).

2nd Set: Work at 68% of your 1RM Snatch for 1 x (1 power snatch +3 hang snatch).

3rd Set: Work at 65% of your 1RM Snatch for 1 x (1 power snatch +5 hang snatch).

2.) Front Squat Work to 90% of your 1RM Front Squat for a single, then decrease for Drop Set 2x2 (-33#)

3.) Romanian Deadlift 3x10 Work at 60% of your 1RM Clean & Jerk

 

Accessory Work:

1.) 2x Superset: Fwd and reverse kb lunges (5 foward/5 reverse= 10 total on each leg), right into 10 Glute Ham raises

2.) 2 sets of 21's! (Biceps!)

3.) Hollow Hold Tabata

 

Skill Work:

TTB 2 rounds: 5 segmented beat swings (3 sec hollow, 3 sec neutral, 3 sec arch-Show control!), 3 TTB with band (band across rig, hitting your back, works timing/cadence!), 3 arch to pull back TTB from Box)

​1/16/19

IMG_7046.JPG

200 row or run, bear crawl down and back, then 2-3 rounds: 10 PVC Goodmorning, 10 medball cleans, 10 glute raises

Work on front rack mobility for 2min

 

Every 2 min for 7 sets:

1 power clean+1 hang Clean

 

For time:

12 Power Clean (Rx+ 155/105)(135/95), 2 HSPU, 10 PC, 4 HSPU, 8PC, 6 HSPU, 6 PC, 8 HSPU, 4 PC, 10 HSPU, 2 PC, 12 HSPU  

Scale : wall walks, pike pushups on box, seated heavy DB presses

1/10/19

IMG_7032.JPG

Barbell Wod:

1.) Clean and Jerk- Work to 94% of your 1RM C&J for a single, then complete Drop Sets 2x2 (Decrease weight by 10 lbs)

2.) Strict Press/Strict Pull Up Super set:  3 rounds of 3 strict presses followed by 8-12 strict pull ups (scale accordingly) Work at 35% of your 1RM C&J for women and 50% of your 1RM C&J for men: for sets of 3

3.) Conventional Deadlift- Work to 90% of your 1RM Deadlift for a single, then decrease weight for Drop Sets 2x3. (decrease by 30-40 lbs)

 

Accessory Work:

1.) 3x10 Sandbag tempo squats (3 count down, 2 count hold, fast up)

2.) Chest pump superset 3 rounds 10 sandbag bench press directly into 1-1-2 DB chest press (with neutral grip/palms facing eachother)start with both DB's in the air, alt. single arm chest press.

3.) Weighted plank 3x 1:00 holds

 

Skill Work:

Dips 1 round 10 dips on the parallettes (feet out in front, finish with hips high in the lock out), 1 round of 10 reps ring dips with feet supported on floor, 1 round of 10 banded ring dips

1/9/19

IMG_7005.JPG

200 row or run, bear crawl down and back, then 2-3 rounds: 10 PVC Goodmorning, 10 medball cleans, 10 glute raises                                                Work on front rack mobility for 2min

 

Every 2min for 7 sets:

1 Clean grip DL+2 hang power clean, building

 

Grace:

30 Clean and Jerks for time (135/95)