12.15.2022

Warm Up
300m row
5 inchworms + push ups
10 air squats
200m row
5 each side DB high pulls
10 v-ups
100m row
5 scap push ups
10 each side plank to pike opposite hand to foot touches



Mobility- overhead  https://www.instagram.com/p/Clm6LjVj0RD/
focus on the prehab exercises
A. Single arm row to shoulder external rotation x 8 each side
B. DB OH press x 8 each side
C. tall plank shoulder taps x 10 each side
D. prone overhead press x 10 reps- this is with no weight or PVC

 
Strength
A.   3 sets of 3 reps Press in Split
youtu.be/6sDl55s2Hs0
B.  3 sets of 3 reps  Jerk in Split
youtu.be/QhYM_UPg7js 
 
C.  5 sets of 
Clean + front squat + Jerk @ 75% of C&J max - build with good form



WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00

10.13.2020

Warm Up 
2 rounds: 
200 run
 KB halos x 5 each direction
 KB strict press x 5 each side 
KB windmills x 5 each side 
Bottoms up KB carry x 50 feet each side 
KB racked reverse lunges x 6 each side


Mobility:

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

**For the front rack stretch, I focus on pushing the elbows up and back as hard as I can for ~30 sec per round.
**For the xiaopengs in each direction, I focus on creating a perfect circle- you can do these against the wall to guide you. I always rotate my palm up on the way up, and use 5-10lbs.


Strength Jerks
A. Press in the split- 3 sets of 5 with an empty bar  https://youtu.be/65NfhQA-Y3U
B. Push jerk in the split- 3 sets of 3 @ 40-55% https://youtu.be/KVprSQhtRRg
C. Split jerks 5 x 2 reps @ 75-80% OR Strict press from the floor 5 x 3 @ 65%


WOD
"Redline"
3 rounds for time
400m run  or row 500m  or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65

cool down
1:00 puppy dog stretch
1:00 frog pose
:30 each side pigeon

09.29.2020

Warm Up
2 rounds

4-5 reps each side perfect stretch walk
5 reps deep squat progressions
5 reps yoga push ups
5 reps each side drop back lunge to knee lift





Mobility- thoracic
https://www.instagram.com/p/CAlFzErnUU-/



Complete 2 rounds of 10 reps of each exercise with light DB/KBs.


1] 9090 Y's - this exercise is great because the ground gives us a lot of feedback. If the low back is arching to compensate we will feel it lift off the ground. Keep it locked down as you raise your arms overhead. This will extend the upper back and work strength in the rotator cuff and scapular muscles.⁠⠀
.⁠⠀
[2] GOBLET SQUAT & PRESS - if you keep your elbows tight this drill is much harder than it looks. Go light and press arms as far overhead as you can. You'll feel your upper back working hard to get taller as you press.⁠⠀
.⁠⠀
[3] Z PRESS - by stretching our hamstrings we make it difficult to arch the low back. This means the thoracic spine must fight harder to stay upright. This will build great upper back and shoulder strength. If your hamstrings are really tight sit on a bumper plate or low box.⁠⠀



Strength

Everyone can practice jerk technique
A. 3 sets of press in split x 5 reps @ empty barbell
B.  3 sets of split jerk x 5 reps with a 3 second pause in the dip and a 3 second pause in the catch


Move into 2 groups:
Strict press- from the floor OR split jerks- from the racks

Strict press 5 sets of 5 reps @ 60%
Split jerks 5 sets of 3 reps @70-75%



WOD
"All In"3:00 AMRAP
5 thrusters 135/95   115/75   95/65
15 pull ups - sub ring rows or inverted pulls on a racked barbell

Rest 1:00

3:00 AMRAP
10 thrusters   115/75   95/65   75/55 

10 C2B pull ups- sub banded pull ups with a 2-3 second descend (band goes across the rig in the J-hooks, stand on the band and keep a tight position)


Core/gymnastics additional work
20-16-10
tall plank elbow up/downs
air squats or pistols
hollow hold in seconds

05.01.2020

Warm Up (6:00)
45 seconds jog in place/jumping jacks/ line hops
45 seconds plank hold from the elbow position
45 seconds jog in place/jumping jacks/line hops
45 seconds ground to sky reaches
45 seconds jog in place/jumping jacks/line hops
45 seconds wall sit hold
45 seconds jog in place/jumping jacks/line hops
45 seconds hip bridges



Try to complete the whole thing without a break .
:30s Palms Forward Pump
:30s Palms Backward Pump
:30s Internal/External Rotation
:30s Swimmers
1:00 Arms Extended Hold .
☠️☠️☠️
https://www.instagram.com/p/B-_J7UnJlZY/


Home Weightlifting
press behind the neck 2 x 10 reps
press in split 2 x 10 reps
push jerk behind the neck in split 3 x 5 reps
tall split jerk 3 x 5 reps



WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10