19 Nov 2015

Clean ladder…..designed for volume.
Its still a clean ladder.

Thursday 19 Nov 2015

Mobility

Shoulder and hip Mobility

Strength:

Strict Press:

3 @ 70%, 3 @ 80%, 3 @ 90%

 

12 Min Time Cap
5 Cleans @ 135/95
1 Min rest
5 Cleans + 10#
1 Min rest
5 Cleans + 10#
1 Min rest …..
and so on. Continue to lift until the time is up. After 5 successful lifts, you have earned your 1 min rest. Use that time to load your bar for the next 5 lifts.

 

 

29 Oct 2015

Remember, when you see the word “power” in the movement, you are not required to move below parallel when receiving the bar. All of the other mechanics are the same. All of the pulls and extensions are the same, just no need to land full depth in your squat.

Mobility

Shoulder and hip mobility

Strength

Strict Press
5 @ 75%, 3 @ 85%, MAX @ 95%

WOD

102915

For time. 18 minute time cap.

10 hang power snatches (Performance: 115lbs, Athletic*: 73lbs, Health: 53lbs)

15 overhead squats (same as above)

20 clean and jerks (same as above)

20 burpees

2 minutes rest

Repeat. Record total time (including the rest)

18 Sep 2015

Legless rope climbs. As if the regular ones weren’t challenging enough for some folks.

091815

Strength

5 @ 60%, 5 @ 70%, 5 @ 80%

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WOD

091815

5 RFT
8 Hang Squat Snatch @ 80% of snatch 1RM
2 legless rope climb

21 August 2015

Training your bounding skills are important for overall strength development.

Strength

Bench Press
5 @ 60%, 5 @ 70%, 5 @ 80%

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WOD

082115

16 Min EMOTM

Odd minutes: AMRAP of Snatch at 115/85
Even Minutes: AMRAP of Box Jumps 24″/20″

Score is total reps

081215

Few movements have the ultimate fitness effect as multiple ground to over head. It is taxing, and quite a true test of your over all fitness.

Strength

Front Squat
1-1-1-1-1

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WOD

8 Min AMRAP

Clean and Jerk 135/95

24 July 2015

Snatch, snatch, snatch, snatch, snatch, snatch, snatch, snatch , snatch , snatch, snatch…..and box jumps

Strength

Bench Press
5 @ 60%, 5 @ 70%, 5 @ 80%

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WOD

072415

4 rounds of8 Snatch 115/85 or 80% or 1 RM
8 Box Jump 30″/24″

2 Mar 2015

Now that 15.1 and 15.1 A are under your belt, you should have some confidence in your Olympic Lifts. Its time to train those and see what you are capable of.

Strength:

Back Squat
5 @ 60%, 5 @ 70%, 5 @ 80%

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WOD

030215

EMOTM
for 6 Mins
2 Clean and Jerk @ 85% of 1 RM
and then 8 Min AMRAP of:
2 Squat Cleans @ 85% of 1 RM
2 Squat Snatch @ 85% of 1 RM

10 Feb 2015

Strength

 

Deadlift

3 @ 70%, 3 @ 80%, 3 @ 90% of 1 RM

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Death by WODs are great tools for developing endurance. They are also a great test of your will to finish.  Lastly, if you want to try out your new lifting belt, this is a great opportunity for that.

WOD

021015

Death by Front Squat
EMOTM + 1 Front squat 135/95
Min 1 = 1 rep
Min 2 = 2 reps
Min 3 = 3 reps and so on until you cant finish the required amount of work

30 April 2014

Snatches. This is a complex Olympic lift that requires focus and most of all practice. Hell it is it’s own olympic event. So treat it accordingly. There are many many different points to focus on with your lift but what can make it worse is over complicating your lift. Take the time and experience all four load positions (1,2,3,4). Understand and focus on how each muscle group feels when put into each position. Remember those. Not with your mind but with your muscles. You need to practice these positions over and over and over again to remind your muscles how each of them feels.

Practice shrug pulls, pulling backwards into the chest, as well, Practice scarecrow pulls with the elbows high and again pulling backwards towards the neck. Practice Muscle snatching a bare bar over head from on top of the chest with the elbows high, just like from the scarecrow position. practice these and practice these often. If i haven’t driven home this point enough, then you need to practice. Every 48 hours, take yourself through each of the 4 load positions, Hips, above knee, below knee, ground. Shrug, high elbow muscle snatch, with an empty barbell.

Strength: Front Squat
5 @ 60%, 5 @ 70%, 5 @ 80%
power clean, from ground, 5 Rep max
power snatch, from ground, 5 Rep max

15 MIN AMRAP
3 power snatch 95/65
6 Box jump 24/20
9 Push ups