08.12.2020

Warm up
2 sets- empty bar
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T

4 each side perfect stretch walk




Primer:
6:00 EMOM

min 1- 3 wall walks - option to add 4 (2/side) shoulder taps while in HS or shoulder taps in the plank after each wall walk

min 2- 10 pistols- option to do touchdown squats




Strength
8:00 E2MOM

3 muscle snatch

2 snatch balance

1 high hang squat snatch
start at 40% and build to no more than 50%

WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS

02.11.2020

Warm Up
2 rounds:
2 lengths shuffle
1 length high knees
1 length butt kicks

5 times around-  banded walks in a square (make your square as large as you need) - move lateral, forward, lateral, backward
5 hollow/arch kip swings


Mobility:
15 reps wall slides- if wrists come off the wall, go stretch your pecs
                                  -if hands come off the wall, go stretch your lats
15 reps prone floor angels https://www.instagram.com/p/Bzn6M46AkaI/

15 reps banded hollow position   https://www.instagram.com/p/Bz--flRg-WB/


Primer:
2 sets of 5 reps OHS
2 sets of 5 reps front squat
2 sets of 5 reps 1 1/4 squats

Skill: front squats  (15:00)
focus this week is on eccentric movements
5 sets of 5 reps with a 6-8 second descend @60%


Finding your snatch grip-  https://www.instagram.com/p/B8J_vkOBy4x/

Snatch Warm Up
5:00 MOM start with an empty barbell and then keep it light after that
1 muscle snatch + 1 power snatch + 1 snatch


WOD
10:00 AMRAP
1-3 gymnastics reps- athletes choice
1 snatch- squat or power 155/105  115/85  95/65  75/55
*add one rep snatch every round until time expires

01.07.2020

Warm Up
2 rounds:

1:00 row or bike
30 second PVC pass throughs
20 seconds side plank each side
10 PVC OH squats
5 PVC elbow turnover drill  https://www.instagram.com/p/B5yBaI7lEnE/ (last video)

Mobility

deep squat progressions x 6
ankle pulse x 30 seconds each side - in a lunge position with a weight on the knee, driving knee over toes
seated banded pull aparts x 15   https://www.instagram.com/p/B6hBLmql7ql/
banded upright row x 15  (same video as above)

Skill: snatch
primer for snatches:
1. snatch press from receiving position x 5 reps for 3 sets
2. muscle snatch from the power position- for positional warm up, not heavy x 2 reps for 3 sets
https://www.catalystathletics.com/exercise/466/Muscle-Snatch-From-Power-Position/
then..

every 2:00 for 4 sets
1 high hang squat snatch
1 hang squat snatch
1 squat snatch
work at 60-70% 1RM

WOD
4 RFT
2 rope climbs
15 burpees


Post WOD- core burner
4 sets
20 second hollow rocks
20 second hollow hold
20 flutter kicks

rest 30 seconds

January Monthly Challenge
Day 7- 14 walking lunges each side

12.27.19

Warm Up
2:00 cardio
2 rounds:

10/side banded pallof press
25 feet perfect stretch walk
10 dual DB strict press
10 slow to fast goblet squats with one DB
25 death march with light DBs in each hand



Mobility:

90/90 Y exercise x 10 reps https://www.instagram.com/p/B2Z2qYiAojQ/
Squat Y's x 10 reps 2.5-5# each hand https://www.instagram.com/p/B2jpDNhAcdv/
Wrist stretches x 20 seconds each position


Skill: single arm high pulls
warm up with sets of 5 reps with light to moderate weight
then find your 5 RM high pull for each side



Skill: snatch

4 sets of muscle snatch x 2 reps- light load to work on the speed

then...
6 sets of snatch high pull + snatch
1-3 @ 60% 1 RM snatch
4-6 @ 70% 1 RM snatch

WOD
15:00 AMRAP
5 strict pull ups- sub banded pull ups with a fast to slow tempo
5 hang squat snatch  135/95   115/75   96/65
15 wall balls 20/14