08.10.2021

Warm Up
2 sets
20/15 cals row or bike
10 alternating lunges
5 empty barbell muscle cleans


Strength
A. muscle cleans x 2 reps for 4 sets- keep weight lighter for speed
B. slow pull power clean x 2 reps for 5 sets
set 1- 65%
sets 2-3 @70%
set 4 @75%
set 5 @80%
C. clean grip deadlift x 2 reps for 4 sets @90-100%




WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups

02.27.2020

Warm Up

Medicine ball and slam ball warm up  https://www.youtube.com/watch?v=L8zd3y0QfNc&feature=youtu.be

Slam ball x 10
Slam ball around to the left and straight down x 5
Slam ball around to the right and straight down x 5
Slam ball to the side x 5/side

with a MB- against the wall  https://www.youtube.com/watch?v=TIw3OvgwQRg&feature=youtu.be

chest pass to the wall x 10
lateral throws to the wall x 5/side
granny toss to the wall x 10


Mobility:
wrist stretches x 1:00
box stretch x 5 deep breaths
deep squat rotations x 8 each side- grab opposite foot at the bottom of your squat and then perform a thoracic rotation. 


pec activation walk x 4 lengths of the gym
https://www.youtube.com/watch?v=sDO0ezVJgaw&feature=youtu.be


Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/ 
 
 
 with empty bar or PVC
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

Primer:  5:00 EMOM
1 slow pull power clean + 1 push press
add load but only with good form and a slow pull from the ground to low thigh.  Once you get to low thigh, you can execute the extension at full speed.  The one push press.

Skill: clean + front squat + jerk
5 sets for 2 reps of the complex for each setset 1-2 @70%set 3-4 @ 75%
set 5 @ 80%

WOD
4 Rounds not timed
OH KB single arm right side carry x 100 feet
DB step ups x 20 with DB however you want to hold it  24/20"   50/35   35/20
OH KB single arm left side carry x 100 feet
DB hip bridges x 20 - DB is on hips while feet are on the box

06.27.18

Warm Up2 Sets - 10 DB Reverse Fly

5 Single Arm DB Deadlifts + 5 Single Arm Hang Muscle Snatch

5 Single Leg Drop Jumps https://www.youtube.com/watch?v=dr5bdYRPN88&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=af2bce5646-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-af2bce5646-71890815&mc_cid=af2bce5646&mc_eid=c612bae79b 6-8   Rower Pike Ups https://www.instagram.com/p/Bfe39KNj1Vd/?taken-by=functional.bodybuilding

Mobility:

T-Spine Hold on Foam Roller x 60 seconds Banded Perfect Stretch x 60 seconds per side https://www.youtube.com/watch?v=aI6TDSBlO5M&

banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps

3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side 4. Shoulder circles. 10 reps

One set of: Over/Under Barbell Warm-Up x 5 pass thrus https://www.youtube.com/watch?v=k4eZs-6-q-s&feature=youtu.be Strict Pull-Ups x 4 reps

Barbell Warm Up 5 good mornings 5 back squats 5 elbow rotations 5 stiff legged deadlifts 5 strict press 5 front squats

then..

5:00 EMOM Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

*slow pull should take :04 to move from the start position to the knees.  Work on body position.

WOD For Time 27 cal row 9 power cleans 155/105   135/95    95/65 4 muscle ups or C2B pull ups 21 cal row 6 power cleans 185/125    155/105   115/75 3 muscle ups 15 cal row 3 power cleans 205/135    165/115     135/95 2 muscle ups