05.03.2021

Warm up
2 sets
10 underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 empty barbell hang muscle cleans
5 empty barbell power cleans


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs



Strength: cleans
A. 4 x 3 tall cleans- keep light to work speed
B. 3 x 2 high hang squat cleans 55-65%
C. 3 x 2 hang squat cleans 65-75%
D. 4 x 3 clean grip deadlift 90-100%


WOD
"Brown Bag"
20:00 EMOM
min 1- 5 power cleans 135/95 115/75 95/65 RX + 155/105
min 2- 200m row or run
min 3- 15 TTB or hanging knee raises
min 4- 15 burpees

08.05.19

Warm Up
600m Jog
Two sets of:
Russian Baby Makers x 10 reps
Yoga Push-Ups x 5 reps- move from a plank to an updog then to a downdog and back to a plank

Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups with a band on the J-hooks x 5-10 reps depending on skill level
**make sure to use the appropriate band strength and work on the slower down, fast up tempo. Stronger athletes should do these as well but with a lighter band and more reps with more control down.


Mobility:
A. box stretch with PVC x 5 sets of 3 exhales
https://www.instagram.com/p/By5shuGAlni/
B. standing pass through with PVC x 10
C. DB high pulls x 8/side https://vimeo.com/223800916


Clean warm up

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.


2 High hang squat clean + 2 hang squat cleans at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8


X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep



Cool Down
Workout 1

Bulletproofin: (6 minutes of your time- this will greatly help with back issues)

KB Psoas Mobilization: 1 minute each side https://vimeo.com/204089143
Then
4 Minutes for quality
Glute Bridges: x 10 with 3 second hold at the top https://vimeo.com/204089544
Curl Ups: x 10 https://vimeo.com/204093491

03.20.19

Warm Up
2 rounds

Bike/Row 10/8 cals
10 hip /leg swings over a low racked PVC on rig (or a band across rig works)
10 deadbugs
10 slow to fast air squats
25 feet spiderman walking lunges (greatest stretch alive)
25 feet crab walk

Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps


Clean Warm Up
5 reps tall jerks- barbell starts at the forehead
5 reps jerk balance- start in the split position and move the front foot back 3/4 of the way and then split jerk
5 tall cleans
5 hang squat cleans


Skill: clean and jerk complex
on the 2:00 for 5 sets
1 squat clean
1 hang squat clean
1 high hang squat clean
1 split jerk

set 1- 65%
set 2- 70%
set 3, 4,5 70-80% based on feel. Focus today is technique, versus maximal load



WOD
10:00 EMOM
every min perform 3 bar facing burpees + 1 heavy clean @ 85%


Core Finisher
https://www.instagram.com/p/BnphutvnGjB/

3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs

09.04.18

Warm Up
3 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

Plank Hold 45sec



Mobility:
Banded lat stretch x :45 each side
Wall squat hold x 1:30
Wrist stretches x :30 each position
Tricep smash on racked barbell x 1:00 each side


Skill: clean & jerk
3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load
then...
3 sets of 3 jerk balances + 3 high hang squat cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.


WOD
7:00 EMOM 1 rep C& J
1- @ 50%
2- @55%
3- @60%
4- @65%
5- @70%
6- @75%
7- @80%
then...
E2M 1 rep C&J
1 @ 84%
1 @88%
then 5 sets of heavy singles