Monthly Archives:' September 2014

MONDAY

BBG:

15 minutes to 5×1 Hang Snatch (just above knee) @ 80% of max

Conditioning:

10 minute AMRAP of:

• 30 Double-Unders
• 15 Power Snatches 75/55 lbs.

TUESDAY

BBG:

15 minutes for 5X1 Hang Clean & Jerk (just above the knee) @ 80%

Conditioning:

12:00 AMRAP of:

• Run 400m
• 15 6″ Target Burpees

WEDNESDAY

BBG:

3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth)

Conditioning:

• Run 800m
• 20 Hang Clean to Thrusters 95/65 lbs.
• Run 400m
• 10 Hang Clean to Thrusters 115/85 lbs.
• Run 800m

THURSDAY

Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework

MOBILITY IS BACK AT 6:30p and 7p. Come get loose!

If you are not able to make it to mobility class, today is a great opportunity for your extra credit M&M.

**OPTIONAL ACTIVE REST**

• row 2k at comfortable pace
• Jog 1 mile
• Leisurely swim
• Do yard work
• 10 minutes of double under practice

-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).

With Perfect Form:

• 5×5 empty barbell snatch
• 5×5 empty barbell clean
• 3×3 empty barbell jerk

FRIDAY

BBG:

15 minutes for 3×5 Power Clean & Push Jerk @ 80% of 5rm

Conditioning:

21-15-9 of:

• C2B Pull-ups
• Clean & Jerk 115/75 lbs.

*if you have Bar Muscle Ups, perform this version instead.*

SATURDAY

BBG:

15 minutes to find a 1RM Snatch

Conditioning:

“Diane”

21-15-9 of:

• Deadlifts 225/155 lbs.
• HSPU

For Time.

MIDLINE & MOBILITY EXTRA CREDIT (M&M):

It’s week three of this M&M cycle and week 5 overall.  If you haven’t already jumped in, it’s time to get started. This is programmed to be something you can do at home or at the gym before or after the WOD.

**Pictures for M&M will be up Monday (9/29). We apologize for any inconvenience. If you have ANY questions just ask one of our coaches for assistance.

MIDLINE – 3x a week

V-Ups:

3 sets of 15 reps – rest 1:00 between sets.

• If you are too sore, try 3 sets of 10 reps (same rest).
• If you are unable to complete a V-Up, then hold a hollow body position (with arms by your sides) and complete 3 sets of 15 leg lifts.

This will strengthen your core to protect your back and abs on all lifts. The new found connectivity will also improve all gymnastics movements.

MOBILITY – 3x a week (ideally every day).

Target Area: Lats

While laying on your side, place either a lacrosse ball or a roller in your armpit where your lat meets the rotator cuff (top of the armpit). Keep your palm facing up towards the sky. Now, slowly roll from the top of your armpit down to your ribs. This should be done with as much pressure as you can tolerate to be effective.

The lats are a great target area to start with when dealing with shoulder issues.

MONDAY

BBG:

15 minutes to 5×1 Hang Snatch — heaviest possible with perfect form

Conditioning:

10 Minute AMRAP of:
15 Strict or Kipping HSPU
30 BB Weighted Split Jumps (65/45#)

TUESDAY

BBG:

15 minutes to 5×1 Hang Clean & Jerk (just above knee) — as perfect as possible

Conditioning:

4 Rounds for total time:
Run 400m
15 KBS 24/16kg
*rest 1:00 between rounds*

WEDNESDAY

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)

Conditioning:

2 rounds for rounds and time of:

4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run

THURSDAY

Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework

MOBILITY IS BACK AT 6:30p and 7p. Come get loose!

**OPTIONAL ACTIVE REST**

• row 2k at comfortable pace
• Jog 1 mile
• Leisurely swim
• Do yard work
• 10 minutes of double under practice

-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).

With Perfect Form:

• 5×5 empty barbell snatch
• 5×5 empty barbell clean
• 3×3 empty barbell jerk

FRIDAY

BBG:

15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM

Conditioning:

3 rounds for time of:

50 Double-Unders
21 Thrusters 75/55#
7 Muscle-Ups

SATURDAY

BBG:

15 minutes to find a 1RM Snatch

Conditioning:

4 rounds of:

3 Rope Climbs 15′
12 Ring Dips
20 Calories Row

Rest 1:1

MIDLINE & MOBILITY EXTRA CREDIT (M&M)

We have fresh mobility and midline for you this week. We’ll follow this progression for the next two weeks. This is programmed to be something you can do at home or at the gym before or after the WOD.

Midline – 3x a week

Accrue 2 mins of a Hollow Rock Plank. Ideally this in performed in :30 to 1:00 chunks.
Belly button should be pulled into the spine, with hands out in front of the body. Head and neck should be relaxed.

This will strengthen your core to protect your back and abs on all lifts. The new found connectivity will also improve all gymnastics movements.

MOBILITY – 3x a Week

2 mins of Thoracic Spine (Upper Back) Stretch. Option 1 keeps the knees under the torso and is the lesser of the two stretches. Option 2 moves the knees behind the hips and deepens it exponentially.
The hands may also be widened to ensure the stretch is felt. Relax the head and neck so it falls between the shoulders to stretch the upper back.

This can be performed on a box, a bench, a bed, a barbell on the rack, or any elevated surface.

Quite often tight wrists from low elbows on the clean are related to a tight upper back. Let’s get loose.

***We are trying something new, and providing midline and mobility homework each week. This is to be performed either at the gym, or at home. It will be listed after the Saturday workout with an explanation.***

MONDAY (REMINDER – 9A and 10A only)

BBG:

15 minutes to find a 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) – then 5X1 @ 80% of all-time max for the complex.

Conditioning:

For time:

6 Muscle-Ups
24 OHS 95/65#
200m KB Farmers Carry 24/16kg (1 KB in each hand)
24 OHS 95/65#
6 Muscle-Ups

TUESDAY

BBG:

4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3rm FS

Conditioning:

3 Rounds of:
5:00 AMRAP of:
10 Burpees
10 Pull-ups
10 Thrusters 95/65#
1:00 Rest

WEDNESDAY

BBG:

15 minutes for 5×1 @ 80% of 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (should be 80% of all time max for the complex)

Conditioning:

3 rounds of:
1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 155/105#
1:00 ME TTB
1:00 Rest

THURSDAY

Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework

MOBILITY IS BACK AT 6:30p and 7p. Come get loose!

**OPTIONAL ACTIVE REST**

• row 2k at comfortable pace
• Jog 1 mile
• Leisurely swim
• Do yard work
• 10 minutes of double under practice

-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).

With Perfect Form:

• 5×5 empty barbell snatch
• 5×5 empty barbell clean
• 3×3 empty barbell jerk

FRIDAY

BBG:

SATURDAY

BBG:

15 minutes to find a 1RM Snatch

Conditioning:

15-12-9 of:

Bar Muscle-Ups
Hang Snatch (full squat) 95/65#

MIDLINE & MOBILITY HOMEWORK

For the next two weeks we will follow this template, then change up the movements after.

Midline – 3x a week

Accrue 2 mins of a Hollow Rock Hold. This can be performed in small chunks with rest, or straight through. However, the belly button should be pulled in towards the spine and the back must be in contact with the ground at all times.
If back comes off the floor, stop time and rest until you can keep it in contact.

This will strengthen your core to protect your back and abs on all lifts.
The new found connectivity will also improve all gymnastics movements.

MOBILITY – 3x a Week

2 mins of the Couch Stretch per leg in 1 min increments.
This will focus on deep quad and hip tightness.
To deepen the stretch, the arms may be raised above the head.