10.21.2021

Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I


Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat




https://www.instagram.com/p/CU5dCzZvUxH/

Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull

B. 4 x 1 rep squat snatch @70-80%

C. 4 x 3 reps snatch grip deadlift @ 90-95%


Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%


WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed

04.20.2021

Warm up
3 sets
goblet cyclist squats x 8 reps
goblet squat and press x 8 reps- stay in your squat and press out the weight overhead
PVC platter squats x 10 reps
https://youtu.be/sihLow9eHB8


skill work: pull ups
warm up: 2:00 banded hollow I Y
A. 5 sets of toe assist pull ups 2,2,2,1,1
B. 4 sets of singles eccentric pull ups- lower on a 4 count


Strength: snatch
5 sets of the following complex
snatch grip deadlift
snatch
hang snatch
OHS
60-60-65-65-70%


WOD
"Match Point"
4 rounds for time
10 alternating pistols
12 lateral burpees over the DB
10-20-30-40 single DB hang clean & jerk by round 50/35 35/20

01.28.2021

Warm Up
10 wall slide lift offs
5 deep squat progressions
5/side prisoner windmills

then
2 sets
12/10 cals row
6/side KB OHS
10 straight leg jumps to a plate (or two plates) https://www.instagram.com/p/CJ_UC-kAMnb/





Snatch warm up- 2 rounds
PVC pass throughs x 8
PVC muscle snatch x 5
PVC snatch press + drop x 5
PVC snatch balance x 5
PVC snatch press in the receiving position x 5
repeat above with an empty barbell


Strength- snatch day 4 of 8
A. 3 position snatch
1 high hang snatch + 1 hang snatch + 1 snatch
5 sets of 1,1,1
start at 60-65% and build to 80%

B. snatch grip deadlift + snatch pull
10 sets of 1 rep
build past the 80% with proper positions and good bar speed


WOD- each round = 8:00
"Water Wings"
Row 1:00 moderate + 30 seconds fast
rest 1:00
Row 1:00 moderate + 45 seconds fast
rest 1:00
Row 1:00 moderate + 60 seconds fast
rest 45 seconds
repeat
*record total meters rowed*

01.20.2021

Warm Up
2 rounds
5/side kickstand pistol squats @20X0
30 second deadbugs
5/side bird dogs

Then...
1 KB suitcase deadlift
1 KB snatch from the floor
1 KB push press
complete 5 complexes on the right and then 5 complexes on the left


Primer for snatches- 3 reps of each movement
snatch grip deadlift
muscle snatch
overhead squat
snatch push press
snatch balance
hang power snatch
snatch from below the knee



strength- snatch day 3/8
A. 6 sets of 2,2,2,2,1,1 reps
hang squat snatch + below the knee squat snatch
starting at 60% and building load with good form

B. snatch grip deadlifts
6 sets of 2 @ 110%



HSPU skills
10 x 1 Eccentric HSPU + 1 Kipping
scaled- boxed hspu 1 Eccentric (:04 lower) + 1 Press Up

then...

6 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box

12.24.2020

Warm Up
Hot Start
8:00 EMOM
each minute complete 5 barbell push press + 5/side DB gorilla rows- make the DB weight heavier.



Strength: Quads and Glutes- at Home
3 sets
1. leg behind goblet squat x 5 each side
2. single arm KB rack squat- slow down and no pauses at the bottom or top of squat x 10
3. goblet kick stand pistol squat x 5 each side
4. KB curtsy squat x 5 each side
5. horn grip narrow stance or feet together squats x 10


Strength: back squats
5 sets
4-3-2-2-1
Start at your 50%


then..
Using an empty barbell

3 Rounds
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 Power Snatch


then...
WOD
"20th Century"
every 5:00 for 3 sets
7 snatch (power or squat) 115/75
5 snatch 135/95
3 snatch 155/105
1 snatch 165/115


WOD

“20th Century” at home
12:00 AMRAP
5 goblet Cossack squats right side
10 tall kneeling windmill right side https://youtu.be/wUDvYP0U9Yg
30 second extended plank hold
5 goblet Cossack squats left side
10 tall kneeling windmill left side
30 second hamstring plank https://youtu.be/3at9ULJrx1U