10.05.2023

Strength
Jerks- push jerks or split jerks
6 sets of 2 reps @ 70-75%
 
WOD
""Wag the Tail"
4 rounds for time
8 C2B pull ups/ pull ups
7 DB goblet squats 50/35. 35/20
6 each side DB jerks
*use one DB for the wod*
 
 
Post WOD- low back stretches
https://www.instagram.com/p/CxA8eGtOGbh/?img_index=8
Aim for 10-12 reps of each

1. Glute bridge
2. Supine spinal twist
3. Supine pelvic tilt
4. Bird-Dog (per side)
5. Cat-Cow
6. Superman variation
7. Cobra pose

05.24.2023

Primer- moderate KB   https://www.instagram.com/p/CrTyRPlRNRy/
1. hip dominant squat- lean forward with the hip  x 8 reps
2. knee dominant squat- chest is upright x 8 reps
3. goblet squat- quads and knees under more demand x 8 reps
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Back Squat
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"DT by the Minute"
20:00 EMOM
min 1- 15/12 cals row
min 2- 1 round of DT with dumbbells  50/35  35/20
min 3- 30 DUs or 30 speed steps or crossovers
min 4- rest
DT= 12 Deadlifts + 9 hang power cleans + 6 jerks

05.22.2023

Strength
Wendler week 3, cycle 3
max out today instead of max reps
Strict Press
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Lat Blast"
4 sets of 
2:00 cardio choice
AMRAP 60 seconds*
8 jerks  135/95  115/75  95/65
4 strict pull ups
Rest 60 seconds
*pick up where you left off in the AMRAP each round*

10.27.2022

Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses





Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps



WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights

95/65 75/55 55/45

09.07.2022

Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m



Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can




Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk

WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*

*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55

07.16.2021

Warm Up
2 sets
Cyclists Front Squat x 10 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/

1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall supported 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


Strength
Split jerks
A. 3 sets of 1 pause split jerk + 1 split jerk @55-70%
pause for 2 seconds on the dip and 2 seconds in the receiving position

B. 5:00 EMOM
1 rep split jerk- build in load- pick up where you left off in weight from part A.

WOD
"DT on a Boat"
Every 5:00 for 25:00
Row 25/18 cals
one round of DT
12 deadlifts
9 hang power cleans
6 jerks
RX 155/105
INT 115/75
SC 75/55

11.17.2020

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)-



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat






Strength
Power Clean & Jerk

3 sets of mid-thigh power clean + power clean + jerk @ 65-75%
then...
3 sets of power clean + jerk x 2 reps @ 75-80%
then...
3 sets of power clean + jerk x 1 rep @ 80-90%
then...
2 sets of clean pulls x 3 reps @ 90-100%


WOD
"Ear Muffs"
21-15-9
hang power cleans 135/95 115/75 95/65
box jump overs 24/20"