08.09.2022

Warm Up
2 sets
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls


Mobility
A. front rack barbell stretch x 30 seconds
B. Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/

C. banded ankle stretch x 30 seconds





Strength
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 set of 3 reps
C. clean & jerk x 1 rep
sets 1-3 60-75%
sets 4-6 75-85%
sets 7-8 90+%

WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups

07.29.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer



Strength
5:00 EMOM
front squat x 1 rep @80%




Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%




Accessories
3 sets

5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round

01.14.2020

Warm Up
2:00 bike or row
band assisted upper anterior chain opener- 1:00
2:00 bike or row
30 seconds each side banded lateral walks
10 slow to fast banded air squats

then...
one set
plank with forward reach x 10 per arm
plank with lateral reach x 10 per arm
hollow hold 30 seconds

Mobility

foam roll lats x 1:00 (30 seconds each side)
T-spine hold on foam roller x 45 seconds
wrist stretches


Skill: Jerks
A. Drop to split x 3 reps for 3 sets https://www.catalystathletics.com/exercise/417/Drop-To-Split/
B. Jerk balance x 3 reps for 3 sets https://www.catalystathletics.com/exercise/193/Jerk-Balance/
C. 8:00 EMOM
split jerk x 1-2 reps @ 70% your 1RM split jerk


WOD
15-12-9-6-3
DB strict press    35/20     20/15
DB front squats
DB burpee overs

11.14.19

Warm Up


Three sets of:

Front or Goblet Squat x 6 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/
this video will show you thoracic extensions on foam roller, wall deadbugs, and supinated band pull aparts
1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Primer: split jerk technique
6 reps of jump to split
-stand tall with the feet under the hips
-bend slightly at the knees only and drive up in a slight jump
-keeping your trunk upright, move quickly into the split position to land with equal balance between the feet
-adjust the position and balance if needed and hold for 3 seconds



2 sets of 3 reps jerk balance- empty barbell and then light weight
-begin with feet in a partial split position and the bar in the jerk rack position
-dip straight down and drive straight back up
-as the bar leaves the shoulders, keep the back foot planted and lift the front foot to step out into the full split length
-keep trunk upright and land in the full split length with equal balance between the feet

Skill: Jerks
Every 90 seconds for 9:00 (6 sets)
Power jerk + Split jerk @ 65-70%
pause :02-:03 in the receiving position of the split jerk


WOD

10:00 AMRAP
5 power snatch 95/65
10 pull ups
15 wall balls