Wed Dec 2, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. AMRAP 8 min:
9 Deadlifts @ same weight used in part B for HC&P
6 Hang power cleans with same bar
3 Muscle-ups (scale to 2 wall-climbs or 4 Burpee Pull-ups)
A. Strict Pull-ups – 5 x 5 (add weight as needed to hit 5 sets of 5).
***You can choose to do this as increasing weight to one top set of 5, or to complete all 5 sets with the same weight. If you’re feeling beat up from Mon, Tue, I’d choose the former.
B. Games WOD 2008 – 5 Rounds (6 min cap):
5 Deadlifts – 275/185 lbs (scale to unbroken/challenging weight)
10 Burpees (make sure to stand up all the way)
C. 2 Rounds (10 min cap):
50 Double-unders
30 Wall-Balls – 20/14 lbs
20 CTB Pull-ups
***Complete part D on your own after class (not available for 7pm):
D. Row intervals – 30 sec on @ 100%, 60 sec off x 14 intervals (rest 5 min between intervals 7 and 8)
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) – Deadlifts this week
Strict HSPU (or HS Hold in place of reps)
Tues Dec 1, 2015
A. 5 Rounds:
12 One-Arm Ring Rows (6 per arm)
8 reps of “knee-jump (perfect land on feet) + Broad Jump”
(scale to explosive/jumping air squat + broad jump)
Rest 5 min
B. AMRAP 6 min:
16 Skater Plyos
12 Perfect Push-ups from variety practiced in past weeks
(scale to difficulty where you can do first round unbroken, and then use 2 sets after that)
C. Turkish Get-ups – Technique work and then complete 20 total reps at challenging weight (alternate arms)
A. 2 rounds as a warm-up, at casual pace, just to move around and get blood flowing:
Jog 200m
50 foot bear crawl
1 min plank
30 double-unders
Row 250m
B. Complete 8 sets of increasing weight – 3 Power cleans TnG + 1 Jerk (push or split acceptable)
Rest 3 minutes between sets
Notes for parts C, D, E and F – Try to *practice* the movement of PC+PJ. DO NOT resort to push press, just because the weight is light in the beginning. We are working to become proficient and fluid with the movement pattern of catching a power clean and using the “dip/drive” to go directly into the push jerk.
C. EMOM x 4 min – 5 Power clean + Push jerk – 115/75 lbs
Rest 1 additional min
D. EMOM x 4 min – 4 Power clean + Push jerk – 135/95 lbs
Rest 1 additional min
E. AMRAP 40 sec (rest 1:20) x 3 sets – 3 PC + PJ (155/105 lbs) + max reps HSPU in 40 sec period
Rest 1 additional min
F. AMRAP 40 sec (rest 1:20) x 3 sets – 3 PC + PJ (185/120 lbs) + max reps HSPU in 40 sec period
***Complete part G on your own after class (not available for 7pm):
G. 20 Turkish Get-ups (not for time) – focus on OH positioning
A. 8 Rounds @ about 80% effort (everything should be unbroken, so rest as needed between movements)
100m Farmer’s Carry (moderate weight, unbroken)
8 Thrusters (light, like 75/55#)
8 Ring Rows
8 Explosive pushups (clapping or dynamic if feasible)
Rest as needed, then complete:
B. 800m Run with partner. Partners run together, and ONE PARTNER holds a med-ball. Pass ball back and forth as desired.
Mon Nov 30, 2015
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 2 min (rest 2 min) x 3 sets:
Run 200m
10 Thrusters (light/moderate)
Max Reps Burpees (lateral over bar)
A. Back Squats – 5 sets of 2 reps @ 85% max (rest 2-3 min between)
B. For Time (11 min cap):
Row 500m
10-1 descending ladder of Burpees (touch bar overhead) and TTB
***So, complete 10 Burpees, 10 TTB, 9 Burpees, 9 TTB etc… Advice: Break TTB early on, or you’ll struggle mightily as you fatigue. Breaking the 10 and 9 rounds of TTB would be smart… short rest.
C. EMOM x 14 min:
Odd minutes – Pull-ups or CTB pull-ups (choose a number to work on butterfly)
Even minutes – Ring dips (choose number to stay unbroken the entire time)
***Complete part D on your own after class (not available for 7pm):
D. 2 Rounds at about 70-80% effort, just to get blood flowing and work on some positioning stuff:
Row 1000m
30 OHS – 75/55 lbs
***Don’t rush the OHS. Nice and slow, and focus on perfect OH position, full depth, sitting on heels, arm-pits forward etc… (external rotation)
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Nov 28, 2015
NORMAL schedule for Saturday
8am and 9am class, then OPEN GYM 10-1
EMOM complete an AMRAP 20 sec, then rest for 40 seconds before moving to next movement.
6 Sets (everyone start at different station):
Burpee Pull-ups
Double-unders
Box Jumps / Step-ups
Row or AirDyne (calories)
TTB / KTE / Sit-ups
Goblet Squats
A. Snatch Balance – Increasing weight to tough triple. We’ll be doing a lot of this to work on your overhead position. Don’t try to go too heavy, just focus on quality reps
B. Full Snatch – Work up to heavy double (not touch and go, quick reset of hips at bottom)
C. AMRAP 20 Min:
1 Full snatch @ 75% max
2 Muscle-ups
3 HSPU (Use deficit so that 3 reps is difficult but unbroken – stack bumpers. Kipping)
4 Box Jumps (REALLY high, step down)
***Muscle-ups and HSPU should be “unbroken”
