Holy shit, it's October already.
Extra Work:
Put 10 minutes on the clock and accumulate as many quality HS walks or HS Hold time as possible.
Class is a good one tomorrow! Have fun and finish out the week right, everyone has earned their deload week and has started to feel that need!
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Wednesday, September 30
Hit class sprints hard.
Extra work:
1) E2MOM20:
Sets 1-5: 2 Clean & Jerks @ 65-70%
Sets 6-7: 1 C&J @ 75-80%
Sets 8-9: 1 C&J @ 85-90%
Set 10: 1 C&J @ 95-100%
2) 100 GHD Sit-Ups for time. You may not get out of the GHD to rest at any time. This means if you are working with a partner you should judge each other / cheer each other on. Standards are:
Guys - Touch 1 Blue Mat (double up) at the bottom, touch the pads at the top with both hands.
Girls - Touch 1 Ballistic Block (laid short ways) at the bottom, touch pads at the top with both hands.
Monday, September 28, 2015
Tuesday, September 29
A big part of this next phase is going to be Gymnastics longevity training, this week we will be dipping our toes into this bucket to help with the transition.
For Class -- Everyone will hit "Mary" -- If your hands are torn up from Saturday, please do Strict Pull-Ups instead.
Extra work:
1) Front Squats:
E90s for 15mins:
3 FS @ 80%
*If you fail to achieve 3 reps in set, take one 90s block off and continue on with 2 reps of FS*
2) Benchmark:
For time complete:
50 Kipping Dips
25 Strict Dips
**If possible to complete this without a band, do so, no matter if you have to do all singles for the set of 25 singles -- Set a soft cap at 15 minutes, we will be retesting this**
3) Function:
3 Rounds - ~90s between each:
1) Barbell Hip Thrust (Get Heavy) - 8-10 Reps - Demo
2) Glute Ham-Raises - 12-15 Reps with a 3-5 second lower
3) Seated Arnold Press - 8-10 Reps - Slow and Controlled Demo (RIBS DOWN, not like this dude)
For Class -- Everyone will hit "Mary" -- If your hands are torn up from Saturday, please do Strict Pull-Ups instead.
Extra work:
1) Front Squats:
E90s for 15mins:
3 FS @ 80%
*If you fail to achieve 3 reps in set, take one 90s block off and continue on with 2 reps of FS*
2) Benchmark:
For time complete:
50 Kipping Dips
25 Strict Dips
**If possible to complete this without a band, do so, no matter if you have to do all singles for the set of 25 singles -- Set a soft cap at 15 minutes, we will be retesting this**
3) Function:
3 Rounds - ~90s between each:
1) Barbell Hip Thrust (Get Heavy) - 8-10 Reps - Demo
2) Glute Ham-Raises - 12-15 Reps with a 3-5 second lower
3) Seated Arnold Press - 8-10 Reps - Slow and Controlled Demo (RIBS DOWN, not like this dude)
Saturday, September 26, 2015
Championship Sunday, September 27
8:30 arrival, 9:15a Start time:
1) 0-20:00:
EMOM14 -
Odd -- Sled Drag (inside) w/ (4) 45s on for Guys, (4) 25s for Girls
Even -- 20 Air Squats + 8 Burpees
2) 15:00-35:00:
EMOM15:
1 Pocket Snatch + 1 Hang Snatch - Begin @ 40-50% Max and build each set. If you fail drop back 15-20lbs and hit the remainder of your sets.
3) 35:00-50:00:
At the weight you ended with at Snatch complete:
30-20-10:
Deadlift
HSPU
AA Cals (Girls do 20-15-10 Cals) - *If you missed Saturday, row instead.*
*Cap at 12mins*
4) 50:00-Finish:
75 Front Rack BB Lunges - These may be walking or in-place Step-Back lunges. (Weight should be set to roughly 65% of your bodyweight on the barbell)
1) 0-20:00:
EMOM14 -
Odd -- Sled Drag (inside) w/ (4) 45s on for Guys, (4) 25s for Girls
Even -- 20 Air Squats + 8 Burpees
2) 15:00-35:00:
EMOM15:
1 Pocket Snatch + 1 Hang Snatch - Begin @ 40-50% Max and build each set. If you fail drop back 15-20lbs and hit the remainder of your sets.
3) 35:00-50:00:
At the weight you ended with at Snatch complete:
30-20-10:
Deadlift
HSPU
AA Cals (Girls do 20-15-10 Cals) - *If you missed Saturday, row instead.*
*Cap at 12mins*
4) 50:00-Finish:
75 Front Rack BB Lunges - These may be walking or in-place Step-Back lunges. (Weight should be set to roughly 65% of your bodyweight on the barbell)
Friday, September 25, 2015
Saturday, September 26
Skulls - 11:30am
Due to Bring-a-friend the gym will not be open during the 9am hour. If you are planning on coming in early please plan on being done by 9am and clear out so the coaches can have the full attention.
1) E90s for 15mins:
2 Jerks
Sets 1-4 - 65%
Sets 5-7 - 75%
Sets 8-10 - 80-85%
2) For time complete:
"Fucked Up Jackie"
Row 1k
15 Bar Muscle-Ups
50 Thrusters @ 45/35
30 Chest-to-Bar Pull-Ups
50 Thrusters @ 45/35
45 Pull-Ups
Row 1k
3) 5 x 50m HS Walk (Utilize partners if you struggle to keep balance throughout this walk) - Goal is UB and form improvement (aka body position) - Rest 90s between efforts.
Due to Bring-a-friend the gym will not be open during the 9am hour. If you are planning on coming in early please plan on being done by 9am and clear out so the coaches can have the full attention.
1) E90s for 15mins:
2 Jerks
Sets 1-4 - 65%
Sets 5-7 - 75%
Sets 8-10 - 80-85%
2) For time complete:
"Fucked Up Jackie"
Row 1k
15 Bar Muscle-Ups
50 Thrusters @ 45/35
30 Chest-to-Bar Pull-Ups
50 Thrusters @ 45/35
45 Pull-Ups
Row 1k
3) 5 x 50m HS Walk (Utilize partners if you struggle to keep balance throughout this walk) - Goal is UB and form improvement (aka body position) - Rest 90s between efforts.
Wednesday, September 23, 2015
Thursday, September 24
Hey guys -- The evenings during the week have become a bit of an issue as it pertains to extra work, coming into class, being crowded, etc. There are many factors that play into this, but ultimately it comes down to planning and communication.
Firstly -- If you plan on doing extra work around a scheduled class (mainly in the evenings) you need to do a few things:
1) Good -- Check first with the coaches to ensure that you will not be a space hassle, and work out a compromise to stay out of classes way.
Bad -- Walking through class and grabbing an airdyne/rower/etc. and rolling it through class.
2) Good -- If you are doing extra work that is going to run over but would like to do the next class and are going to be late / miss the warm -up -- Ensure you tell the coach, and ask if that is still okay or if they would like you to cut the extra work early to be a part of the warm-up / instruction.
Bad -- Finishing whenever you like and rolling into class however/whenever you like.
3) Good - When coaches call people up to class, being there, being attentive, asking questions and setting a good example.
Bad -- Hanging out in the olympic area chatting and being a disruption to the instruction.
We all just need to do our best. I am not perfect, I live on both ends of this and I understand both ends. Sometimes for me I need to focus on my own warm-up and get behind the class warm-up, and try to catch up / pee / change gear during board instruction, etc. I also know how frustrating it is to have 6 people doing class that are there on time that are members who are just there to hit class and then 3 other people doing something off on the side talking, then 1 person doing their own warm-up and 2 people doing extra work in the main area, and 5 more foam rolling/talking in the front/oly area, etc. It is a lot to keep straight from a coaching perspective and trying to control all of those things at once can be very stressful. The coaches look at you all as the experienced, "they know whats up" members...they should be able to count on you and look to you to help them, not be a part of the problem. I want the best for my coaches, they all work extremely hard and deal with a lot of issues on a day-to-day basis. I also want this because it is what is best for my members -- so we, as a group, need to do a better job of communicating with the coaches and help them as much as we possibly can. I knew/know this will be an issue we consistently have to re-visit as people will tighten up and do better, then they will get too comfortable and relaxed on the 'rules.' Just remember that you are leaders and we need you all to be a positive force driving classes and everything we do forward with positivity. My apologies for letting you down from a 'leading through action' perspective, as I know some evenings I am not the model class member as well due to everything that goes on. For the next few weeks I will be taking a break from working out in the evenings, instead sticking around to coach / help. There are no excuses and we need to get better - The members and classes come first, all of this extra work, competitions, the Games, all is secondary to creating a better atmosphere for everyone else.
Secondly -- I would like to try to set and schedule a time for extra work every Tuesday, Wednesday and Thursday evening. The options will be 5:30pm and 7:30pm -- and that is it. You could do:
a) 4:30p class, 5:30p Extra
b) 5:30p Extra, 6:30p Class
c) 6:30p Class, 7:30p Extra
d) 5:30p Extra, 7:30p Class
e) 4:30p Class, 7:30p Extra
These will be your main options. My assumption is that with this, most everyone will gravitate towards the same two times (options b/c above). Which will be a good thing - it will provide a better atmosphere. Inside of this atmosphere though we need to ensure we are done and cleared out for Barbell Club, this will also provide open area for the Kids Class. In a few months we will have the golf room wall blown down and we will have a more open/private area to hit extra work, but the same rules will apply.
I really appreciate everyone's hard work and dedication to this blog. To date we have made more progress in just a few months together than I feel like we did all of last year. I love our group and the hard work being put in -- and I want the entire community to feel as though we give something to the gym, not create clutter, chaos and distraction. If these things cannot improve over the coming weeks we will not be able to offer extra work options in the evenings anymore unfortunately. I hope everyone can understand that the gym atmosphere is a fragile and invaluable thing - and I cannot risk my members or coaches happiness.
Extra Work:
1) EMOM15:
a) Push Press 3 Reps @ 70-80% of 1RM -- From Floor
b) 50s Farmers Carry w/ 70lb/53lb KB / hand
c) Overhead Hold (if possible with Yoke) - 20-30s, work on keeping the ribs down.
Firstly -- If you plan on doing extra work around a scheduled class (mainly in the evenings) you need to do a few things:
1) Good -- Check first with the coaches to ensure that you will not be a space hassle, and work out a compromise to stay out of classes way.
Bad -- Walking through class and grabbing an airdyne/rower/etc. and rolling it through class.
2) Good -- If you are doing extra work that is going to run over but would like to do the next class and are going to be late / miss the warm -up -- Ensure you tell the coach, and ask if that is still okay or if they would like you to cut the extra work early to be a part of the warm-up / instruction.
Bad -- Finishing whenever you like and rolling into class however/whenever you like.
3) Good - When coaches call people up to class, being there, being attentive, asking questions and setting a good example.
Bad -- Hanging out in the olympic area chatting and being a disruption to the instruction.
We all just need to do our best. I am not perfect, I live on both ends of this and I understand both ends. Sometimes for me I need to focus on my own warm-up and get behind the class warm-up, and try to catch up / pee / change gear during board instruction, etc. I also know how frustrating it is to have 6 people doing class that are there on time that are members who are just there to hit class and then 3 other people doing something off on the side talking, then 1 person doing their own warm-up and 2 people doing extra work in the main area, and 5 more foam rolling/talking in the front/oly area, etc. It is a lot to keep straight from a coaching perspective and trying to control all of those things at once can be very stressful. The coaches look at you all as the experienced, "they know whats up" members...they should be able to count on you and look to you to help them, not be a part of the problem. I want the best for my coaches, they all work extremely hard and deal with a lot of issues on a day-to-day basis. I also want this because it is what is best for my members -- so we, as a group, need to do a better job of communicating with the coaches and help them as much as we possibly can. I knew/know this will be an issue we consistently have to re-visit as people will tighten up and do better, then they will get too comfortable and relaxed on the 'rules.' Just remember that you are leaders and we need you all to be a positive force driving classes and everything we do forward with positivity. My apologies for letting you down from a 'leading through action' perspective, as I know some evenings I am not the model class member as well due to everything that goes on. For the next few weeks I will be taking a break from working out in the evenings, instead sticking around to coach / help. There are no excuses and we need to get better - The members and classes come first, all of this extra work, competitions, the Games, all is secondary to creating a better atmosphere for everyone else.
Secondly -- I would like to try to set and schedule a time for extra work every Tuesday, Wednesday and Thursday evening. The options will be 5:30pm and 7:30pm -- and that is it. You could do:
a) 4:30p class, 5:30p Extra
b) 5:30p Extra, 6:30p Class
c) 6:30p Class, 7:30p Extra
d) 5:30p Extra, 7:30p Class
e) 4:30p Class, 7:30p Extra
These will be your main options. My assumption is that with this, most everyone will gravitate towards the same two times (options b/c above). Which will be a good thing - it will provide a better atmosphere. Inside of this atmosphere though we need to ensure we are done and cleared out for Barbell Club, this will also provide open area for the Kids Class. In a few months we will have the golf room wall blown down and we will have a more open/private area to hit extra work, but the same rules will apply.
I really appreciate everyone's hard work and dedication to this blog. To date we have made more progress in just a few months together than I feel like we did all of last year. I love our group and the hard work being put in -- and I want the entire community to feel as though we give something to the gym, not create clutter, chaos and distraction. If these things cannot improve over the coming weeks we will not be able to offer extra work options in the evenings anymore unfortunately. I hope everyone can understand that the gym atmosphere is a fragile and invaluable thing - and I cannot risk my members or coaches happiness.
Extra Work:
1) EMOM15:
a) Push Press 3 Reps @ 70-80% of 1RM -- From Floor
b) 50s Farmers Carry w/ 70lb/53lb KB / hand
c) Overhead Hold (if possible with Yoke) - 20-30s, work on keeping the ribs down.
Tuesday, September 22, 2015
Wednesday, September 23
Extra Work:
EMOM24:
a) 3-5 Muscle-Ups
b) 1 Power Snatch + 1 Squat Snatch @ 65-80% - Drill footwork, should be TnG and crisp!
c) Airdyne 15/12 Cals
EMOM24:
a) 3-5 Muscle-Ups
b) 1 Power Snatch + 1 Squat Snatch @ 65-80% - Drill footwork, should be TnG and crisp!
c) Airdyne 15/12 Cals
Monday, September 21, 2015
Tuesday, September 22, 2015
As we wrap up our Olympic Cycle in the next two weeks we will be mentally and physically prepping for the 'hardest' of all phases for most people. It will have a lot of 20 UB, 100 rep and max set benchmark tests and retests. These will be very challenging mentally and physically and will require many people to adopt and maintain a positive attitude -- I will not allow negativity to enter the mindsets of our team during this cycle. Understand and carry this out and we can all move forward to our highest potential. I have been extremely pleased with the improvements in Olympic Lifting for those who have been able to hit these days consistently. The consistency I am seeing at numbers at or above what you were capable of just weeks ago is drastic and noticeable -- Some of you have even been able to hit some PRs and position PRs which is awesome!
Extra work:
1) E90s for 18mins (12 rounds) - 1 Clean & Jerk
Sets 1-4 - 60%
Sets 5-7 - 70%
Set 8 - Off
Sets 9-10 - 80%
Sets 11-12 - 90%
*If you have hit every lift and feel good, take 1 interval off and continue on towards a new 1RM attempt - 2 Fails allowed - Do not go beyond 25minutes total for this piece*
2) Function:
3 Rounds:
a) Banded Glute Bridges -- 25 Reps - 2s Hold at the top Demo
rest 90s
b) Band Pull-Throughs - 20 Reps Demo
rest 90s
c) Supine GHD Hollow Hold - 60s (establish a Hollow position on the GHD and hold)
rest 90s
Saturday, September 19, 2015
Sunday, September 20
8:30am arrival - 9:15a start time:
1) 0-20:00 --
EMOM until 2 failures at the same weight -- 1 Snatch from ground -- Begin @ 40-50% & Build every minute.
2) 20:00-35:00 --
12min AmRap:
15 Cal AD / Row
10 T2B
50' HSWalk
2 Legless Rope Climbs
3) 35:00-50:00:
EMOM10:
Odd - Max Muscle-Ups (-2) - Hit a big set, but stop roughly 2 reps before failure.
Even - 10 DB Split Snatch (Alternating Hands) (65/45) - Work on actually getting under the snatch.
4) 50:00-60:00 -
Take 80% of your best weight from #1 then...
EMOM10 - 1 Hang Snatch @ 80%
1) 0-20:00 --
EMOM until 2 failures at the same weight -- 1 Snatch from ground -- Begin @ 40-50% & Build every minute.
2) 20:00-35:00 --
12min AmRap:
15 Cal AD / Row
10 T2B
50' HSWalk
2 Legless Rope Climbs
3) 35:00-50:00:
EMOM10:
Odd - Max Muscle-Ups (-2) - Hit a big set, but stop roughly 2 reps before failure.
Even - 10 DB Split Snatch (Alternating Hands) (65/45) - Work on actually getting under the snatch.
4) 50:00-60:00 -
Take 80% of your best weight from #1 then...
EMOM10 - 1 Hang Snatch @ 80%
Friday, September 18, 2015
Saturday, September 19
Tomorrow a few people will be hitting 8am, a few will be hitting skulls at 2-3pm.
1) Barbell Cycling:
EMOM15:
Mins 1-5 - 5 Hang Power Cleans @ 185/125
Mins 6-10 - 5 Push Jerks @ 185/125
Mins 11-15 - 5 Hang Power Clean + Push Jerks @ 185/125
*If form starts to break down, take 1 full minute off and try to continue on the next minute, aim to not reduce the weight. If 185/115 is too heavy, scale to ~60-65% of your C&J max.
2) 5 Rounds of:
2a) 10 Front Rack Step-Back lunges (pick weight)
2b) 10 Strict Pull-ups (supinated - aka chin-ups for you John)
3) 90seconds max strict HSPU
rest 30s
60s Max SHSPU
rest 30s
30s Max SHSPU
rest 30s then immediately into:
4 rounds for time:
30 KBS (70/53)
Sled Push down to far curb and back to dumpster (guys (3) 45's, ladies (2) 45's on sled)
1) Barbell Cycling:
EMOM15:
Mins 1-5 - 5 Hang Power Cleans @ 185/125
Mins 6-10 - 5 Push Jerks @ 185/125
Mins 11-15 - 5 Hang Power Clean + Push Jerks @ 185/125
*If form starts to break down, take 1 full minute off and try to continue on the next minute, aim to not reduce the weight. If 185/115 is too heavy, scale to ~60-65% of your C&J max.
2) 5 Rounds of:
2a) 10 Front Rack Step-Back lunges (pick weight)
2b) 10 Strict Pull-ups (supinated - aka chin-ups for you John)
3) 90seconds max strict HSPU
rest 30s
60s Max SHSPU
rest 30s
30s Max SHSPU
rest 30s then immediately into:
4 rounds for time:
30 KBS (70/53)
Sled Push down to far curb and back to dumpster (guys (3) 45's, ladies (2) 45's on sled)
Wednesday, September 16, 2015
Thursday, September 17
Great job and good push on 13.1 today - Really solid scores for an off-season run at one of the more difficult Open workouts ever.
Extra:
4 Rounds:
a) 5 Straight Leg DL w/ KB (per leg) - Build to heavy KBs
b) 30-40s Axle-Bar DL Hold (Double Overhand)
*rest ~90s between movements*
E90s for 12mins (8 rounds):
a) 5-10 Band Pull-aparts
b) Pocket Snatch + Snatch Balance (Weight should be ~50-60% and footwork should be flawless. Correct flaws in form from today)
*Do both in the 90s interval*
Optional Conditioning:
5 x 2min Max Effort Air Assault Bike (goal (42/25 cals)
rest 1 minute between efforts
5 x 3min Max Efforts (goal: 60/38 Cals)
rest 2 minutes between efforts.
Extra:
4 Rounds:
a) 5 Straight Leg DL w/ KB (per leg) - Build to heavy KBs
b) 30-40s Axle-Bar DL Hold (Double Overhand)
*rest ~90s between movements*
E90s for 12mins (8 rounds):
a) 5-10 Band Pull-aparts
b) Pocket Snatch + Snatch Balance (Weight should be ~50-60% and footwork should be flawless. Correct flaws in form from today)
*Do both in the 90s interval*
Optional Conditioning:
5 x 2min Max Effort Air Assault Bike (goal (42/25 cals)
rest 1 minute between efforts
5 x 3min Max Efforts (goal: 60/38 Cals)
rest 2 minutes between efforts.
Tuesday, September 15, 2015
Wednesday, September 16
Due to classes destruction your only piece of extra work today is:
1) Complete the following however you would like:
50 Glute-Ham Raises (weighted)
25 "Super" Push-Ups (5s lower, 5s pause in bottom, 5s raise, 5s pause in plank = 1 rep) -- If you like do these with a band over your back, or with plates. Keep the elbows in tight.
50 Toes-to-Bar (Don't have to be strict, but must have legs straight and tight)
1) Complete the following however you would like:
50 Glute-Ham Raises (weighted)
25 "Super" Push-Ups (5s lower, 5s pause in bottom, 5s raise, 5s pause in plank = 1 rep) -- If you like do these with a band over your back, or with plates. Keep the elbows in tight.
50 Toes-to-Bar (Don't have to be strict, but must have legs straight and tight)
Monday, September 14, 2015
Tuesday, September 15
Wednesday this week is going to be an absolute blood bath. Get there early, warm-up a ton and try to PR your Snatch to start. Have your 2013 Open Scores ready and be ready to smash.
Hit class hard, hit extra after if possible:
Extra work:
1) E2MOM20:
3 Position Squat Clean (Hi-Hang, Below Knee, Floor)
Rounds 1-3: 70%
Rounds 4-7: 80%
Rounds 8-10: By feel (85%+ preferred, but only if they're dialed in)
2) EMOM8:
1 Legless Rope Climb + Legless descent (aka no legs allowed for the entire rope climb up or down) - Go only as high as you can under control. If you do not feel you can make it high enough to get something out of this, go to the ropes on the rig and do 8 x 6 Pull-ups w/ ~45s rest (you can use a band on those just like regular pull-ups)
3) Function:
4 Rounds:
a) Face Pulls x 10-15 reps - Controlled.
rest 90s
b) Tempo Ring Dips - 35x3 (3s down, 5s pause in bottom, up fast, 3s pause at top) x Max Reps until form falls off (maintain hollow positions)
rest 90s
c) 60 seconds PVC OHS Hold - Must go up from last week (even by 5lbs/hold) - Also must do barefoot/socks.
rest 90s
Hit class hard, hit extra after if possible:
Extra work:
1) E2MOM20:
3 Position Squat Clean (Hi-Hang, Below Knee, Floor)
Rounds 1-3: 70%
Rounds 4-7: 80%
Rounds 8-10: By feel (85%+ preferred, but only if they're dialed in)
2) EMOM8:
1 Legless Rope Climb + Legless descent (aka no legs allowed for the entire rope climb up or down) - Go only as high as you can under control. If you do not feel you can make it high enough to get something out of this, go to the ropes on the rig and do 8 x 6 Pull-ups w/ ~45s rest (you can use a band on those just like regular pull-ups)
3) Function:
4 Rounds:
a) Face Pulls x 10-15 reps - Controlled.
rest 90s
b) Tempo Ring Dips - 35x3 (3s down, 5s pause in bottom, up fast, 3s pause at top) x Max Reps until form falls off (maintain hollow positions)
rest 90s
c) 60 seconds PVC OHS Hold - Must go up from last week (even by 5lbs/hold) - Also must do barefoot/socks.
rest 90s
Saturday, September 12, 2015
Sunday, September 13
Team series group will meet at ~8:30a and start around 9:30a. Gym will be open then if you would like to get in early to hit it, or you can discuss/comment below for getting an ~11:00a group together.
Championship Sunday -- Today was all barbell work so tomorrow is not:
1) 0-15:00 -
EMOM12:
Odd - 12 DB Snatch (65/55) Alternating
Even - Sled Push (garage door to far curb) - Guys with one 45 on sled, ladies empty.
2) 15:00 - 30:00
10min AmRap:
25 WB
15ft HS Walk + 5 HSPU (Must begin 15ft away from the wall, walk to the wall, and complete 5 HSPU)
3) 30:00-50:00:
Push Press Biathlon:
Run 400m
21 Push Press @ 53lb/35lb KB
Run 400m
15 PP
Run 400m
9 PP
***Any drop of the barbell constitutes an immediate 200m penalty lap***
4) 50:00-60:00:
Tabata Air Assault
rest 2 minutes
Tabata Air Assault
Championship Sunday -- Today was all barbell work so tomorrow is not:
1) 0-15:00 -
EMOM12:
Odd - 12 DB Snatch (65/55) Alternating
Even - Sled Push (garage door to far curb) - Guys with one 45 on sled, ladies empty.
2) 15:00 - 30:00
10min AmRap:
25 WB
15ft HS Walk + 5 HSPU (Must begin 15ft away from the wall, walk to the wall, and complete 5 HSPU)
3) 30:00-50:00:
Push Press Biathlon:
Run 400m
21 Push Press @ 53lb/35lb KB
Run 400m
15 PP
Run 400m
9 PP
***Any drop of the barbell constitutes an immediate 200m penalty lap***
4) 50:00-60:00:
Tabata Air Assault
rest 2 minutes
Tabata Air Assault
Friday, September 11, 2015
Saturday, September 12
Tomorrow will be a bit odd for times due to the Team Series - If you can, I would like you to hit the 10am class with extra work after. If you cannot plan to come around 2pm and hit the class + extra. Class is good Oly work tomorrow! Have fun being in the group atmosphere and if you can cheer on the "Friendship A-Team" at 2pm on the team series OR go watch Jay compete in the Ohio State Championships at Fit Club (also at 2p) do it!
Extra work:
Barbell Cycling
E3MOM15 (5 Sets):
10 Squat Snatches (135/95)
10 Burpees over the bar
10 Thrusters (135/95)
*Work on cycling the SqSn touch and go, keep the bar close and the back set*
Extra work:
Barbell Cycling
E3MOM15 (5 Sets):
10 Squat Snatches (135/95)
10 Burpees over the bar
10 Thrusters (135/95)
*Work on cycling the SqSn touch and go, keep the bar close and the back set*
Wednesday, September 9, 2015
Thursday, September 10
Grid = Big time W - Great team win even on a day when some weaknesses/struggles came our way. Really proud of everyone - the full team (even those of you who weren't physically competing but cheered us on, and push us everyday in the gym to be better). Jen and Ryan compete at Granite Games this weekend! Time to cheer them on! - Good luck guys
If you were on Grid tonight, or missed Wednesday's extra work that will be what you need to hit today (Thursday).
For those who have hit Tuesday + Wednesday + Extra work here is your extra work for the day:
1) EMOM10:
Power Clean + Low Hang Squat Clean (2-3" below knee) + Above Knee Squat Clean - 60-65%
2) E2MOM12:
1 Squat Clean - 70, 75, 80, 85, 90, 95%
3) E30s for 5 minutes (10 sets) - Muscle-Ups:
Beginners - 1 Attempt
Novice - 2 MU
Advanced - 3 MU
rest 2 minutes then complete:
3 x Max Effort Ring Dips (kip or strict, up to you) - 90s rest between efforts.
If you were on Grid tonight, or missed Wednesday's extra work that will be what you need to hit today (Thursday).
For those who have hit Tuesday + Wednesday + Extra work here is your extra work for the day:
1) EMOM10:
Power Clean + Low Hang Squat Clean (2-3" below knee) + Above Knee Squat Clean - 60-65%
2) E2MOM12:
1 Squat Clean - 70, 75, 80, 85, 90, 95%
3) E30s for 5 minutes (10 sets) - Muscle-Ups:
Beginners - 1 Attempt
Novice - 2 MU
Advanced - 3 MU
rest 2 minutes then complete:
3 x Max Effort Ring Dips (kip or strict, up to you) - 90s rest between efforts.
Tuesday, September 8, 2015
Wednesday, September 9
Semi-Finals + Finals tomorrow night for OAL at 7pm and ~8:20pm start times.
Extra work:
1) EMOM10:
2 Position Snatch - Pocket + Above knee, drilling speed under the bar and footwork. 50-60%
2) E2MOM10:
2 Position Snatch - 65, 70, 75, 80, 80% - Do not move up to a higher % if you do not SMOKE both lifts. These are high percentages if you struggle with the pocket position.
3) Front Squat:
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
*Rest 2 minutes exactly between sets*
Extra work:
1) EMOM10:
2 Position Snatch - Pocket + Above knee, drilling speed under the bar and footwork. 50-60%
2) E2MOM10:
2 Position Snatch - 65, 70, 75, 80, 80% - Do not move up to a higher % if you do not SMOKE both lifts. These are high percentages if you struggle with the pocket position.
3) Front Squat:
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
*Rest 2 minutes exactly between sets*
Monday, September 7, 2015
Tuesday, September 8
Extra work:
1) EMOM10:
2 Jerks @ 60% - Drilling footwork, back knee - Hold catch for ~2-3s
rest 2 minutes
E2MOM10 (5 sets)
1 Jerk @ 75, 80, 85, 90, 90 -- Goal is all makes today.
2) Functionality:
4 sets of:
a) 15-20 KB Skull Crushers: Demo
rest 90s
b) 60 seconds (yes 1 full minute) PVC OHS Hold (add bands + weight to ends)
rest 90s
c) Towel Pull-Ups w/ 2s Hold with Chin above bar x 8-10 Reps (Please bring a strong towel for this if you can, our rags will definitely not support you for this)
1) EMOM10:
2 Jerks @ 60% - Drilling footwork, back knee - Hold catch for ~2-3s
rest 2 minutes
E2MOM10 (5 sets)
1 Jerk @ 75, 80, 85, 90, 90 -- Goal is all makes today.
2) Functionality:
4 sets of:
a) 15-20 KB Skull Crushers: Demo
rest 90s
b) 60 seconds (yes 1 full minute) PVC OHS Hold (add bands + weight to ends)
rest 90s
c) Towel Pull-Ups w/ 2s Hold with Chin above bar x 8-10 Reps (Please bring a strong towel for this if you can, our rags will definitely not support you for this)
Saturday, September 5, 2015
Sunday, September 6
Championship Sunday - Arrival: 8:30 - Start: 9:15
0-20:00 -
EMOM15:
Odd - 3 C&J @ 185-225 / 130-155
Even - 12/10 CTB or 5/4 Muscle-Ups (scale as needed, select your bigger weakness)
*Does not need to be unbroken, just get them done in the minute*
20:00-40:00 -
AmRap12:
500m Row
50 DB Thrusters (35/25/hand)
50' HS Walk
40:00-60:00:
With a partner complete 5 Rounds a piece of:
1min Max Cals AD/Skier
1min Max Reps Burpees
*One partner works at a time, meaning you will work for 2mins, then rest for 2mins*
0-20:00 -
EMOM15:
Odd - 3 C&J @ 185-225 / 130-155
Even - 12/10 CTB or 5/4 Muscle-Ups (scale as needed, select your bigger weakness)
*Does not need to be unbroken, just get them done in the minute*
20:00-40:00 -
AmRap12:
500m Row
50 DB Thrusters (35/25/hand)
50' HS Walk
40:00-60:00:
With a partner complete 5 Rounds a piece of:
1min Max Cals AD/Skier
1min Max Reps Burpees
*One partner works at a time, meaning you will work for 2mins, then rest for 2mins*
Friday, September 4, 2015
Saturday, September 5
Skulls - 11:30-11:45 start time:
1) Regional Workout 13.6:
100 DU
50 HSPU
40 T2B
30 STO (160/100lbs with axle bar)
90ft Walking Lunge w/ axle
Note placement at 15 minutes - Hard cap at 20mins
2) E2MOM20:
1 Squat Snatch + 3 OHS
Sets 1-4 @ 60-70% Snatch
Sets 5-10 @ 70-80% Snatch
3a) 5 x 2 Legless Rope Climbs (if these won't be an issue for you make them L-Sit climbs starting seated on the ground OR go to 20ft)
3b) 5 x 10 DB Bench Press (As heavy as possible)
1) Regional Workout 13.6:
100 DU
50 HSPU
40 T2B
30 STO (160/100lbs with axle bar)
90ft Walking Lunge w/ axle
Note placement at 15 minutes - Hard cap at 20mins
2) E2MOM20:
1 Squat Snatch + 3 OHS
Sets 1-4 @ 60-70% Snatch
Sets 5-10 @ 70-80% Snatch
3a) 5 x 2 Legless Rope Climbs (if these won't be an issue for you make them L-Sit climbs starting seated on the ground OR go to 20ft)
3b) 5 x 10 DB Bench Press (As heavy as possible)
Wednesday, September 2, 2015
Thursday, September 3
So far only Sunshine has taken me up on the movie, let's try to get a few others to go! 7:30p at Lennox.
Class is Isabel -- Your entire goal for the day is to not press out one single snatch of the 30, all should be perfect power snatch catch positions. If hitting high rep TnG reps ensure that they are crisp and caught well. I would rather see you sacrifice 30 seconds to hit perfect reps then grip and rip for the last 10-12.
Extra work:
1) E2MOM14:
Power Clean + 3 Push-Press @ 75%+ of max Push Press
2) Four sets for time:
15/12 Strict Pull-Ups (Drill hollow position hard here)
20 Ring Push-Ups (elbows in, tight body positions)
rest 2mins between sets
3) 5 x 10/leg Single-Leg KB Deadlifts -- Drilling balance, foot positioning and core positions. Heavy is not as important as perfect reps.
Class is Isabel -- Your entire goal for the day is to not press out one single snatch of the 30, all should be perfect power snatch catch positions. If hitting high rep TnG reps ensure that they are crisp and caught well. I would rather see you sacrifice 30 seconds to hit perfect reps then grip and rip for the last 10-12.
Extra work:
1) E2MOM14:
Power Clean + 3 Push-Press @ 75%+ of max Push Press
2) Four sets for time:
15/12 Strict Pull-Ups (Drill hollow position hard here)
20 Ring Push-Ups (elbows in, tight body positions)
rest 2mins between sets
3) 5 x 10/leg Single-Leg KB Deadlifts -- Drilling balance, foot positioning and core positions. Heavy is not as important as perfect reps.
Tuesday, September 1, 2015
Wednesday, September 2
First off -- I have like 14 tickets to give away by Thursday evening for Rich Froning's documentary at 7:30pm at Lennox. The tickets are free (gifted by Rogue to the gym) if you would like to come, I would love for some of you to join me!
Secondly, the final regular season grid match is tomorrow night against Scioto with the Finals the following Wednesday, tomorrow's should be a fun one to watch!
Extra work:
EMOM12:
1 Squat Clean w/ 5s Hold in catch + 1 Jerk w/ 3-5s hold in the bottom of the dip. All sets completed at 65-70% (no load changes though)
then hit class (or if you hit extra after class that is fine)....then....
10 sets of Hand-Over-Hand Sled Pulls (extend the sled that is on a rope to full distance of the rope and load it up, pull with palms facing upwards and a solid stance (ribs down). Rest ~90s between your sets.
Secondly, the final regular season grid match is tomorrow night against Scioto with the Finals the following Wednesday, tomorrow's should be a fun one to watch!
Extra work:
EMOM12:
1 Squat Clean w/ 5s Hold in catch + 1 Jerk w/ 3-5s hold in the bottom of the dip. All sets completed at 65-70% (no load changes though)
then hit class (or if you hit extra after class that is fine)....then....
10 sets of Hand-Over-Hand Sled Pulls (extend the sled that is on a rope to full distance of the rope and load it up, pull with palms facing upwards and a solid stance (ribs down). Rest ~90s between your sets.
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