Wednesday, 08-31-2016
Barbell Warm-Up Strength. 12 EMOM Clean & Jerk Complex (Work up to heavy weight) 1 Power Clean 1 Hang Squat Clean 1 Power Jerk Conditioning. For Time 50-40-30-20-10 Double Unders 50-40-30-20-10 Wall Balls 20/14
Thursday, Olympic Weightlifting Class
SNATCH 80%x3, 80%x2, 85%x2, 88%x1, 90%x1, 90%x1, 90%x1 POWER CLEAN + POWER JERK Catch as low as possible 80%x3+3, 85%x2+2, 80%x2+2, 85%X1+1 SNATCH BALANCE + OHS 80%x1+2 (4 Sets) SNATCH GRIP DEADLIFT 3 rep Max, No Straps 50 Sit-ups
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Thursday, 06-02-16
Skill. knee to elbow and toe to bar progressions WOD. “Complex Ladder” EMOTM 95/65 1,2,3,4 etc…. Clean deadlift, hang Power clean, S2O 20 minute cap
Friday, 05-27-2016
Strength: Cleans warmup to 85% then 2-2-2-1-1-1 (85-95%) Conditioning: “Hit it and Quit It” 1000m run 3 rope climbs 2 squat cleans @ 85% 1 muscle up (bar or ring) Scaling: 9 rope pulls, lower weight, x2 pullup + dip *Should be a “dead sprint.” Clean weight should be very challenging. Cashout: Mobility roll out stretch […]
Barbell Club, 02-11-2016
– Barbell Club – Clean: 10×1, increasing to find a heavy single. Power Clean: 8×1, increasing to find a heavy single. Behind Neck Split Jerk: 6×2, increasing to find a heavy double. Hanging L-Sit Hold: Acquire 1:30.
Barbell Club – Thursday, 01-29-2016
BARBELL CLUB WEEK 2: Clean: 3 @ 40, 50, 60% 2 @ 75, 85, 85, 90% 3 Snatch Grip Push Press + 2 OHS x 5 sets, increasing. Snatch Grip Pause Deadlift: 6×2 @ 60% Hollow Snaps: 4 x :20, rest as needed.
Wednesday, 08-26-2015
Strength. FireBase Press Cycle Week 2 WOD. Empty Bar Warm up FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete 1 Clean Deadlift 1 Power Clean 2 Front squats 1 Push or Split Jerk 15 Minute Time Cap Cash out. 800M […]
