07.08.2022

Warm Up
2 sets
5 each side perfect stretch
10 Cossack squats
10 prone swimmers
10 each side reverse lunges
10 plank to pike toe touches



Strength
Clean and jerk
A. tall jerks 3 sets of 5 reps
B. power clean + jerk x 8 sets- build to a heavy load



WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs

06.20.18 'Grace-a-bel'

Warm UP:2 rounds:

2:00 bike or row 10 KB front racked lateral step ups 5 each side MB side toss to a partner 5 each side DB snatch

Primer: https://www.instagram.com/p/Bj9-O7WHXsj/?taken-by=marcusfilly   (last 3 exercises on this video)

- L-Sit Shoot Throughs on Parallette - Quadruped banded hip extensions - Glute Bridge V Walk Outs

Barbell Warm up 5 Good mornings 5 Back squats 5 Behind the neck presses 5 Stiff legged deadlifts 5 OHS

then... with empty bar or light weight 3 clean pulls 3 muscle cleans 3 push press 3 snatch pulls 3 muscle snatch 3 tall snatch

WOD Grace-a-bel 30 reps total (15 of each) alternate 1 rep clean & jerk and 1 rep snatch 95/65 Rest 5:00 5 sets of 4 reps sumo deadlift @ 70% 1RM DL

06.14.18

Warm UpTwo sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed

Mobility: T-spine stretch on bench x :45 Banded face pulls x 15 reps Couch stretch x :30 each side

Barbell + TTB warm up 5 good mornings 5 back squats 5 elbow rotations 2 kip swings + 2 tuck ups + 2 ttb

5 strict press 5 front squats 5 power cleans 2 kip swings + 2 tuck ups + 2 ttb

WOD For Time

25:00 time cap 400m Run 15 Clean and Jerk 165/110 115/75 400m Run 30 Burpees 400m Run 45 TTB 400m Run 60 Wall balls 20/14

06.06.18 "Ride the Wave"

Warm Up 2 Rounds:100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Snatch Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches

5 Overhead Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy Let's work on the last 2 exercises in this video

Warm up for all 4 barbell movements and loads then...

WOD Teams of 3 "Ride the Wave" 45 cal row- one person in the team always holds a plank during the row, one rests, one works 60 thrusters 95/65 60 cal row 50 power snatch 115/85 75 cal row 40 front squats 155/105 90 cal row 30 clean and jerk 185/125

05.24.18 Double Under skills

Warm Up 3 Sets: 8 Alternating Tall Kneeling KB Press (4/arm) https://www.youtube.com/watch?v=NRlV-jp6-7U&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b

- immediately into -

8 Tall Kneeling KB Push Press https://www.youtube.com/watch?v=REooQkH6fzI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b - rest 30sec -

6 reps each side - Pallof Press

Skill:  Double unders Key points when learning double unders

1. feet stay together
2. stay relaxed, spin the rope with the wrists
3. shoulder blades back
4. find a focal point
5. mid-line stability
6. stay on the toes- find your balance position and be able to spring back up like a pogo stick

To work on hand- jump coordination do the Penguin Drill:  no rope, just do tap the thighs with hands and jump in rhythm for double unders- 2 taps per jump.

To work on rope control- try single unders and vary speed.  Try this with eyes closed.

To work on rhythm- try counting the cadence out loud.  Do 10 single unders and then a quick 1-2 pause for a double under.

Barbell Warm Up

A1. Clean Complex 2 Clean High Pull (pull bar to nipples) 2 Slow Pull Power Clean (4sec pull to knees) 2 Power Clean rest 60sec x 4

A2. Power Jerk 4,4,4,4 (Touch and go reps at shoulder); pause 2 seconds overhead for each rep; rest 90sec

WOD 10-8-6-4-2  Clean & Jerk  135/95   95/65 50 DUs after each round of C&J- instead of singles, perform 10 attempts

Time Cap 10:00