10.18.2023

Strength
4 sets of tall clean + tall jerk x 1 @50%
then...
6 sets of clean & jerk x 1 @ 75-85%
 
 
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35  35/20

04.09.2021

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 hanging active shrugs
5 empty barbell tall cleans

Lats and Glutes
3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x 8-10/side- with KB and a long band

B. Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side


Primer
3 sets of 3 reps tall jerk
3 sets of 3 reps power clean right into the power jerk- no pause


Strength
Clean + jerk
6 sets
1 power clean + 1 power jerk
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%

WOD
"Z"
every 4:00 for 5 rounds
30 air squats
20/15 cals row
7 clean & jerks 115/85 95/65 75/55

10.07.19

Warm Up
2 rounds
Row/Run 200m
10 up and over a band across the rig or a PVC across the rig

10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk

Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps

then..
box stretch with PVC x 45 seconds
wrist stretches


Clean Warm Up
5 reps tall jerks- barbell starts at the forehead

5 reps jerk balance- start in the split position and move the front foot back 3/4 of the way and then split jerk


Skill: push jerk or split jerk
https://www.instagram.com/p/B2zg_8rAFkX/

10:00 EMOM
1 jerk
set 1-3 70-73-76%
set 4-10 build to a heavy single



WOD
For Time
25 cal bike
50 sit ups
50 walking lunges
50 KB swings 53/35
25 cal row

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side

06.14.19

Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side


Skill: Clean & jerk

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sots Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk


https://catalystathletics.com/exercise/218/Tall-Jerk/
3 sets of 3 reps each light to no weight on the barbell
1. tall jerk from the rack position with flat feet
2. tall jerk from the forehead position with flat feet
3. tall jerk from the forehead position on the toes

8:00 EMOM
1 Clean & Jerk at 70% every 30 seconds


WOD
14:00 AMRAP
20' DB walking lunges (in a farmer carry)
15 DB hang squat cleans
20' DB walking lunges

15 Burpees

RX 40/30
INT 35/20
SC 25/15
*use KBs if necessary

03.12.19

Warm up
2:00 cardio- row/bike/jump/run

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


Skill: clean & jerk
3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load
then...
3 sets of 3 jerk balances + 3 high hang power cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

Do 6 sets of 2 power cleans + 1 push jerk
Set #1-3 @ 70%Set #4-6 @75%




WOD- this is a grinder workout. Just get through each exercise and keep moving. The weight is light which enables you to move larger sets.

Time Cap 25:00

3RFT
30 wall balls
30 SDLHP 95/65 75/55
30 box jumps 24/20"
30 S2OH 95/65 75/55
30/21 cal row