12.14.18 - Heavy clean day

Warm Up
3 Sets
 5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
 
*Move with purpose and focus - build a little weight on your press
 

Hips/shoulders/thoracic spine complex
https://www.instagram.com/p/BqqKZsogYHq/
2 sets of 3 reps of the complex- change your DB weight the second set
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.



Barbell warm up4 sets building load *feel free to squat these if you plan on using a squat clean in the wod

1 rep clean high pull
1 clean pull
1 slow pull power clean (4 seconds to pull to the knees)
1 segmented power clean (pause at the knee, mid-thigh, and pockets)
1 power clean

WOD

7:00 EMOM 1 rep Clean - power or squat

1- @ 50%

2- @55%

3- @60%

4- @65%

5- @70%

6- @75%

7- @80%


then...
E2M 1 rep clean- power or squat

1 @ 84%

1 @88%


then...

5 sets of heavy singles

11.06.18

Warm Up:
2 rounds of

Run/bike/row 2:00
10 single leg RDLs
10 goblet squats
5 scap pull ups
5 kip swings
5 ring rows

Mobility:
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- march your knees up as high as they can go- stretching the band apart. x 10 reps each side




Barbell warm up

5:00 EMOM- build load

hang power clean + front squat with a pause - :05 pause, then do

hang power clean with a slight pause before you squat-:05 pause, then do

hang clean- all on a minute


WOD
4:00 AMRAP
250/200m row
21 hang power cleans 135/95 95/65 75/55
10 C2B pull ups- sub pull ups or ring rows
2:00 Rest
4:00 AMRAP
250/200m row
15 hang power cleans 155/105 135/95 95/65
10 C2B pull ups
2:00 Rest
4:00 AMRAP
250/200m row
9 hang power cleans 175/115 155/105 135/95
10 C2B pull ups

11.01.18

Warm Up
2 Rounds:
250 Meter Row, 6 Spiderman and Reach
250 Meter Row, 5 Russian baby makers
250 Meter Row, 4 Inchworms
In each row, gradually build from a slow pace to a medium pace.



Mobility:
hips- set up a band at hip height or lower across the rig. Standing next to the band, swing one leg over the band followed by the other leg. Keep your arms in a prisoner stance with hands behind the head and elbows out. Squeeze shoulder blades together. 6-8 reps each side

ankles- squat hold with a heavy sandbag or a plate for 1:00


shoulders- with a theraband perform 10 reps of each: 5 sec W hold, pull aparts, diagonal pull aparts, pass thrus



Power Clean Warm Up
Completed with an empty barbell:
5 Good Mornings
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Hang Muscle Cleans


5:00 EMOM Build steadily through the following complex

1 Hang Muscle Clean
1 Muscle Clean
1 Hang Power Clean
1 Power Clean

WOD
4 RFT
300m Row or run
18 feet overhead walking lunges 45/25 plate- sub 18' HS walk
10 air squats
5 power cleans 155/105 135/95 115/75

10.17.18

Warm Up
400m Run, row or bike
then...
2 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes

https://www.youtube.com/watch?v=iRNE_6Qc-Mg

https://www.youtube.com/watch?v=REooQkH6fzI


then..
2 sets

5 air chair swings
3 hang muscle cleans
3 tall cleans
3 push press

Mobility:
Banded lat stretch x :45 each side
Wrist stretches x :15 each position
Tricep smash on racked barbell x 1:00 each side


Skill: clean complex
Build load over the course of 6 sets- start at 55-65%of 1RM C&J
complex:
1 clean
2 front squats
1 jerk


WOD
4 RFT
10 hang power cleans 135/95 115/75 95/65
6 box jumps 24/20"
12 TTB
16/14 assault bike calories

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

01.09.18 30-30-30

Warm Up250m row or bike 4 air chair swings 6 med ball cleans 8 ring rows 250 m row or bike

Mobility:

Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Front squat x 3 reps Rest as needed; then repeat

Skill: clean complex 12:00 E2M (6 sets) starting at 60% 1 RM clean & jerk and build clean + front squat + jerk (first clean should be a squat clean)

WOD 30-30-30 wall balls 20/14 TTB burpee box jump overs 24/20"

12.19.17

Warm Up:300m row or bike 5 strict press 5 push press 3 split jerk 10 reps Cossack squats

200m row or bike

5 muscle cleans 5 tall cleans 3 power clean 10 spiderman lunges + reach

Mobility: Wrist stretches x :30 each position Couch stretch x 1:00 each side Foam roll thoracic and lats x 2-3:00

Barbell Warm up:

5 clean grip RDLs 5 clean high pulls 5 muscle cleans 5 front squats 5 clean grip push press 5 tall cleans 5 hang power cleans 5 cleans below the knee

WOD Clean complex- build to heaviest load in 8 sets Each complex should be unbroken Power clean Push jerk Front squat Hang power clean Split jerk

Post wod: abs On a running clock for 3:00 start at 0:00- 0:10 1 tuck up + 1 v-ups + hold hollow position :10-:20

repeat complex :20-:30

repeat complex :30-:60

rest