10.07.19

Warm Up
2 rounds
Row/Run 200m
10 up and over a band across the rig or a PVC across the rig

10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
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

then..
box stretch with PVC x 45 seconds
wrist stretches


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


Skill: push jerk or split jerk
https://www.instagram.com/p/B2zg_8rAFkX/

10:00 EMOM
1 jerk
set 1-3 70-73-76%
set 4-10 build to a heavy single



WOD
For Time
25 cal bike
50 sit ups
50 walking lunges
50 KB swings 53/35
25 cal row

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

03.12.19

Warm up
2:00 cardio- row/bike/jump/run

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


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 power 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.

Do 6 sets of 2 power cleans + 1 push jerk
Set #1-3 @ 70%Set #4-6 @75%




WOD- this is a grinder workout. Just get through each exercise and keep moving. The weight is light which enables you to move larger sets.

Time Cap 25:00

3RFT
30 wall balls
30 SDLHP 95/65 75/55
30 box jumps 24/20"
30 S2OH 95/65 75/55
30/21 cal row

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


 

01.30.18 Finding Our Heavy C & J

Warm Up:200m row 10 Russian baby makers 10 PVC pass thrus 10 PVC tall cleans 10 PVC OHS 200m row 10 spiderman lunges 10 slow front squats- empty barbell 10 strict press- empty barbell

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