Wednesday, July 11th, 2018

July 11, 2018

3 min Z1

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Crossover Symmetry

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Coach leads group through:

With an empty barbell:

10 Upright Rows
10 Front Squats
10 Dips 
10 Push Press

10 Strict Press

x 2 rounds

 

then:

 

A. Every :90 for 4 sets:

5 x Split Squat - With bars on back, and focus on getting as low as possible while keeping the back knee from touching the ground. It’s not a lunge, so the back knee shouldn’t drop straight down. Rather, assume an almost exaggerated split jerk position. Video

Build as you go.

B. Every :90 for 4 sets:

3 x Split press Video Build as you go.

*Both A and B are from the rack.

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0:00-15:00 AMRAP of:

5 Hang Cleans 95/65

18 Double Unders

20 seconds rest

15:00-21:00

1 rep max Clean and Jerk

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Tuesday, July 10th, 2018

July 10, 2018

3min Z1

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Crossover Symmetry

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Coach leads group through:

5 Hang Snatch high pulls

5 Hang Muscle Snatch

5 Behind the neck snatch push press

5 Hang Power snatch into an OHS

5 Snatches

x 2 rounds with an empty bar

 

then:

 

A. Every 1:30 X 7 Sets: 2 x 2 Position Snatch Deadlift + Muscle Snatch + Snatch Balance
Warm-up as needed. Start around 50% of your 1RM. Build.

*Each round perform two cycles of the complex.

**For the 2 Position Snatch Deadlift, pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension).

***Reset on the floor for the Muscle Snatch, no Touch-and-Go

B. Every 1:30 X 7 Sets: 2 Positon Clean Deadlift + Muscle Clean + Thruster + Push Press
Start around 50% of your 1RM. Build.

*For 2 Position Deadlift pull just below the knee and then to the upper thigh, don’t stand to extension. **Reset on the floor between the Deadlift and Muscle Clean.

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10 Minute AMRAP:
15 Dumbbell Shoulder-To-Overhead 50/35
15 Toes-To-Bar

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Monday, July 9th, 2018

July 9, 2018

Coach leads group through:

5 x SA DB High Pull L/R

5 x SA DB Strict Press L/R

5 DB Goblet squats

25 m burpee broad jump

x 2 rounds

 

A. Back Squat: 10-8-8-6-4 Every 2:30
Warm-up as needed. Reference loading from last week and work to build on that by about 5%.

B. Single Arm Overhead Kettlebell Reverse Lunge: 8/Side Every 2:30 x 4 rounds
Warm-up as needed, and start light especially if you’re lacking in the shoulder mobility department. No alternating, whichever arm is overhead step and reverse with the opposing leg.

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3 Rounds AFAP:
25 Hang Power Cleans 95/65
75 Air Squats

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