03.06.2020

Warm Up
2 rounds

10 walking lunges each side
10 DB muscle snatch each side
10 DB OH single side walking lunges each side
10 DB weighted sit ups- use the DB OH to allow for a swing into the sit up

then...
5 deep squat progressions
20 double unders or single unders
5 air chair swings or 15 second hollow hold on rig
5 thoracic rotations


Mobility:  shoulders  https://www.instagram.com/p/B8UUjRynjdL/

[1] Alternating Bottoms Up KB Press'⁠⠀x 5/side
[2] KB Arm Bars (spice it up by going bottoms up)⁠⠀x 30 second hold
[3] Half Kneeling KB Windmills⁠⠀x 10/side


Introduce the kipping drill:  https://www.instagram.com/p/B68rVIalifZ/

A.  Banded beat swings- helpful tactile cue for athletes to demonstrate the arch and hollow position for kipping⁠
.⁠
B.  Toe assisted kipping- allows athletes to feel the positions and timing of the arch and hollow during the pull up with support and slower timing.⁠

Practice these during rest time for snatches.  If you are doing bar muscle ups, practice the air chair swing.

Skill:  snatch
A. drop snatch  x 3 reps for 3 sets @ 40-55%   https://youtu.be/EQrcCmgraa8

B. floating snatch deadlift x 3 reps for 4 sets @ 80-90%   https://youtu.be/cmPVxOPxgwQ

C. 5:00 EMOM  squat snatch x 1 rep @ wod weight

WOD
4 RFT
4 squat snatch  135/95   115/75    95/65
15 cal row
4 thrusters  135/95    115/75    95/65
10 pull ups or 4 bar muscle ups


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

07.16.19

Warm Up
400m run
2 sets of:
20 band pull aparts
10 empty bar muscle cleans from the knee
10 empty bar strict press
20 banded good mornings



Skill: hollow/arch drill-

REPS: accumulate 10 sequences
https://www.instagram.com/p/Bv_ugyFg0dE/
📌THE SEQUENCE:
•1 arch to hollow lat pull down
•1 arch to hollow pulldown into pull-up
.
🔑 MOST COMMON FAULT
•Missing the lat pull down
•Ending in arch at top of pullup
—this makes sequencing next rep very difficult bc you need to go in sequential order of arch-hollow-back into arch etc.

OR if still developing the strict pull up - work on this drill on the inside bars of the rig

https://www.instagram.com/p/BtMTmNJA2X0/

This forces eccentric work at crucial muscle building points & allows you to start w “active” muscles by pressing down slightly on bar (watch start of video).
.
🔺THE GOAL:
▪️Build strength in strict pull-up by building lat muscles.
.
🔺IF YOU DON’T HAVE STRICT
▪️This drill is for you!
•Add more resistance by adding another thin band etc.
.
▪️REPS: accumulate 20-30 “pull-ups”


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

One round with empty bar
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

Drill the positions for high hang and hang cleans


WOD- a heavier load today then usual working on good drive through the legs and hip on both cleans and presses. Challenge: do pull ups and then move to ring rows when you get tired. Watch the hang position and do a perfect clean deadlift to start each cycle. Don't make that pull of the ground look crappy.
For Time
3-6-9-12-9-6-3
hang power clean 155/105 135/95 115/75
shoulder to overhead
c2b pull ups/ pull ups/ ring rows

04.26.19

Warm Up

Three sets of:
250 Meter Row @ easy pace
Banded Good Mornings x 10 reps
Push-Ups x 8 reps
Medball Hamstring Curls x 6 reps

Skill: Hollow/arch practice
https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice
 
Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up


Mobility for squats
https://www.instagram.com/p/BtYm3FdFFrd/
 
1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps
 
WOD
OHS
5-5-5-3-3

Front Squat
4-4-2-2

Back Squat
3-2-1

don't unload the bar
build load throughout all squats
rest 2:00 between sets
record top load for each of the three squats

04.15.19

Warm Up
2:00 cardio choice
2 rounds:

hollow hold x 30 seconds
hollow body lat pull downs x 15-20 reps
windmills x 5/ side- light weight
single side KB deadlifts x 10 reps/side- moderate weight

Hollow/arch practice

https://www.instagram.com/p/Bu-BR-EgHTz/
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice

Kipping practice
https://www.instagram.com/p/Bv_ugyFg0dE/
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up

Deadlift warm up

WOD

E2MOM for 18:00
min 0-2 2 rope climbs + 8 get ups
min 3-4 bike cals 30/20
min 5-6 deadlift x 15 185/155 155/125 135/95