April 2016
Thur April 7, 2016
Happy Hour this Friday 4/8, 5pm at Bubs. Come hangout, drink, eat, celebrate the end of the Open, and try to beat me in shuffle board
A. Pistols Practice and Technique Work
1. Attempt partner pistols, where one partner is standing and holding the hand of the partner doing pistols to assist in the movement. Complete one rep with each leg, then switch, alternating after every 2 reps
2. Bottom of Air Squat, then shift weight to one leg, and attempt to hold Pistol position (without trying to stand up). Try with both legs just holding bottom position. Check for flexibility (ability to hold bottom position on heel) – Use hand-hold if needed for assistance
3. Attempt Pistols on box (let off leg hang off box)
4. Attempt Full Pistols on level ground (if flexibility and strength are there, but balance is not, attempt holding light weight out front to aid in balance)
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B. AMRAP 8 min - Partner Workout:
One Partner Rows for meters while other partner performs Overhead Hold with approx. 50% max Jerk. As soon as Overhead Hold needs to rest, switch roles. Goal is to accumulate max meters on Rower
Rest 4 min
C. EMOM x 12 min (alternate movements each min):
Choose length of time for “dead hang towel hold” from pullup bar
Choose length of time for “top of ring dip hold”
A. Footwork practice on landing position and recovery for Split Jerk
B. Without going too heavy, just as a means of practicing proper footwork for split jerk, work up to moderate weight rep for “Behind the neck Split Jerk”
(The reason/benefit of this exercise is to be able to focus exclusively on the footwork portion of the lift, since the bar just needs to go straight up, as opposed to having to maneuver around the face when performing from the front rack position).
C. Work to challenging but smooth weight for complex:
2 Jerk Dips with perfect form (torso up, elbows up, weight in heels etc…)
1 Push press
1 Push Jerk
D. Work to challenging but smooth weight for complex:
2 Jerk Dip
1 Split Jerk
Wed April 6, 2016
Happy Hour this Friday 4/8, 5pm at Bubs. Come hangout, drink, eat, celebrate the end of the Open, and try to beat me in shuffle board
A. RDL – Reps 15-12-10-8 (increasing weight)
B. Alternate Movements x 4 sets each:
Bench Press – Reps 10-8-6-4 (increasing weight)
Plank Hold on elbows (weighted) x 30-45 seconds
C. AMRAP 15 min to get as far as possible in sequence:
Run 800m / Row 1000m / Assault Bike 1.5 mi
50 Double-unders / 100 single-unders
50 TTB / KTE
50 Double-unders / 100 single-unders
50 Burpees (lateral over bar)
50 Double-unders / 100 single-unders
50 Deadlifts (40% max DL) – 185/120#
Max Reps Double-unders / single-unders in remaining time
Score is TOTAL REPS (Run/Row doesn’t count as any reps)
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***Note that strength work is to be performed INSTEAD of met-con, not in addition to met-con. It is meant for those that would prefer to forego the conditioning work, and focus on more strength-building priority
Auxiliary strength work (Rest 1 min between exercises) x 4 sets each:
D1. One-Arm DB Rows (knee on bench) - Reps 12-10-8-6
D2. 20-25 Face Pulls (banded) + 10-12 Reverse Flies (facedown on bench)
Tue April 5, 2016
Happy Hour this Friday 4/8, 5pm at Bubs. Come hangout, drink, eat, celebrate the end of the Open, and try to beat me in shuffle board
A. Power Clean + Overhead – 65% x 3, 70% x 3, 75% x 3, 3
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. Alternate Movements x 4 sets each:
Push Press or Strict Press (from rack) – Reps 3-3-3-3 (increasing weight, no failed reps)
Strict Pull-ups – Reps 8-6-4-4 (increasing difficulty)
C. 5 Rounds For Time (12 min cap):
***Note that reps descend for pull-ups and HSPU and ascend for power cleans
Pull-Ups (ADV CTB) - Reps 15-12-9-6-3
HSPU - Reps 15-12-9-6-3
Power Cleans (70% max) - Reps 1-2-3-4-5
Mon April 4, 2016
A. Full Snatch – 75% x 3, 78% x 3, 82% x 3, 85% x 3
Scale options:
1. Power Snatch – Reps 3-3-3-3 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 70% x 5, 73% x 5, 76% x 5, 79% x 5
Dips/Push-ups – Reps 8-6-4-4 (increasing difficulty)
C. AMRAP 10 min:
2 Muscle-ups
4 Power Snatch (110/75, ADV 145/95)
8 Wall-Balls (20/14 to 10/9 ft)
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Auxiliary strength work (Rest 1 min between exercises):
C1. DB Bench x reps 12-10-8-6 (increasing weight)
C2. Alternating DB Lunges x reps 24-20-16-12
***Note that Lunges are TOTAL REPS, so 24 reps = 12 per leg, alternating
Sat April 2, 2016
A. Practice/Technique work – Kipping Pull-ups
B. “Helen” – 3 Rounds:
***Workout for the BIG BOARD – Top 5 men and Top 5 women get super famous
Run 400m
21 KBS (53/35)
12 Pull-ups
C. Turkish Get-ups – 20 reps (alternate arms each rep, completing total of 10 reps with each arm)
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