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

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

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%

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)

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. 

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)

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

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

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*

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. 

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*

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)

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*

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)

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.