03.13.2020

Warm Up
2 Sets of:
all with an empty barbell
300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans
5 power cleans
5 tall cleans

Mobility:
box stretch x 5 deep breaths
dead bugs x 10/side
no hands front squat with empty bar x 10
pause squat for 3 seconds x 5



Skill: cleans
A.  clean pulls x 3 reps x 3 sets
work at 60%, 65%, 70%


B.  5 sets every 2:00
3 high hang cleans
2 hang cleans
1 power clean
build load starting at 60%

WOD
4 Sets
20/15 cals bike or 30/25 cals row
*cleans- squat or power
*round one- 9 cleans   165/125
*round two- 12 cleans  135/95
*round three- 15 cleans 95/65
*round four- 18 cleans  75/55


Post WOD- if time
Core Conditioning
2 sets of:
1) 10 V-Ups

2) 10 Lateral Medball Toss against Wall (right)

3) 10 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...

Rest as needed



March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds. 

10.14.19

Warm Up
3 Sets –
8/side single leg RDL with KB
20 banded hip thrusts- mini band around the knees
30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ

Mobility:


Box stretch for mid-back mobility
https://www.instagram.com/p/By5shuGAlni/
With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝

Shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps



Clean Technique Warm Up
two sets:
set 1- empty bar
set 2- 65/45
Clean grip RDL x 3
Clean pull from below the knee x 3
Hang squat clean x 3
Squat clean x 3


Skill: Cleans
Every 1:30 for 6 sets
1 high hang power clean
1 low hang power clean (below the knee)
1 squat clean
Start at 55% and build load


WOD
4 RFT
6 HSPU
8 squat cleans 135/95 115/75 95/65
15/12 cal row

02.21.19

Warm Up:

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

Mobility:

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


banded uppper body: use the therabands for these https://www.instagram.com/p/Bjskn7-hklm/

5x 'W' holds for 5-10 seconds each
10 x band pull aparts
10 x diagonal band pull aparts
10 x banded pass thrus

Skill: cleans
First establish the power position and the spot where your bar will make contact with your mid thigh. Do a few taps here. Then do 3-5 reps of three taps and a power clean with empty bar.

Second establish the hang position. Your shoulders are over the bar and weight is mid-foot to heel here. Do 3-5 reps power clean from this position and each time make contact at your power position.


High hang power clean x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%

Hang power cleans x 2 reps at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


Primer: TTB drill on low racked bar- if time
https://www.instagram.com/p/BtT0QbpB0rW/

scaled version: https://www.instagram.com/p/BtUDUKAgiBq/


WOD
11:00 AMRAP
10 power cleans 115/75 95/65 75/55
9 TTB or hanging knee raises
8 burpee box jumps 24/20"