Sep
23

"Sunspots"

Watermarked2(2017-09-10-1930)

Context: Practice

Dynamic Warm Up Option: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat.

Mobility: Shoulder

Strength: 6 x 2 Snatch (6 sets of 2 reps, same weight across, approximately 80 – 90%)

Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Sunspots”

For time. 5 rounds

9 Deadlifts (Health: 45#/65#,  Athletic: 65#/85#, Performance: 85#/135#)

6 Hang Power Snatches (Health: hang power clean, Athletic/Performance: same)

3 Overhead Squats (Health: 6 front squats, Athletic/Performance: same)

Scaling Guide: 4-12 minutes. Scale Up: 105/155lbs.

Coaching Tips: Be sure to be thoroughly warmed up before starting, and practice the reps and the transitions. There isn’t enough time to ‘ease’ into it. Plan on hitting it hard from the beginning. These are regular grip deadlifts, but you may want to stop at 8 reps and change to a snatch grip for the last DL rep. Make sure you complete the deadlift before going into the hang power snatch (do not just snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last snatch so you can do the OHS safely.

Team Version: 10 full rounds, alternating with partner.

Optional ‘Cash Out’ or Hypertrophy: 10 wall ball, 10 burpees, 4 rounds OR 4 sets of 7-12 db curls super set with 10 loaded glute bridges (on a bench)

Sep
22

"Everyday Warrior Week 1"

Watermarked4(2017-09-10-1931)

Context: Practice

Dynamic Warm Up Option: 200m jog, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat clean + front squat. Or perform 2 reps on the minute for 6 minutes (50-60%)

Metabolic Conditioning: Everyday Warrior Week 1

RX:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups

Scaled (age: 16-54):
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar

Masters 55+ & Teen:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 75/55
10 Chin Over Bar

Masters Scaled 55+:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 45/35
10 Jumping Chin Over Bar

 

Sep
21

"Salt Marshes"

Watermarked1(2017-09-10-1930)

Context: Competition

Dynamic Warm Up Option: 2 rounds of: 5 pvc pass throughs and 5 pvc OHS. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance

Mobility: Hip

Strength: 7 x 1 Snatch (7 sets of 1 rep, same weight across, approximately 80 – 90%)

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Salt Marshes”

6 minute AMReps (As many reps as possible), Scale up: 7 min

1, 2, 3, etc. dumbbell shoulder press (Health: 15#/20#, Athletic: 20#/25#, Performance: 25#/45#)

40 ft dumbbell overhead carry (20′ out, 20′ back)

40 ft broad jump between each shoulder set (20′ out, 20′ back)

Scaling Guide: 25-55 reps (dumbbell carry counts as 1 rep, broad jump counts as 1 rep), Finishing the 5s to about the 8s.

Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed. Keep the abs tight and do not hyper extend the lumbar either. Be smart about the dumbbell presses and rest so that you can do the last press and go right into the dumbbell overhead carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!

Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or airdyne OR 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg

 

 

 

 

Sep
20

"Wake Up Little Suzie"

Watermarked(2017-09-18-2221)

Context: Practice

Dynamic Warm Up Option: 100m run with medball sharing with partner. Then 3 sets of: 10 ring row, 10 lunge steps, 30s plank.

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working on rope climbs and rope climb progressions

Metabolic Conditioning: “Wake Up Little Suzie“

15 minute AMRAP (as many reps as possible)

200m run with medicine ball (Health: 8#/10#, Athletic: 10#/14#, Performance: 14#/20#) or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball

6 dumbbell weighted pull-ups, kipping allowed (Health: ring row, Athletic: 5#/10#, Performance: 10#/30#)

12 push-ups

24 butterfly sit-ups

Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 20#/45# weighted pull-ups and GHD sit-ups

Coaching Tips: Push the pace with the medball runs. You will have some time to catch your breath on the weighted pull ups (especially in the later rounds). Keep the push-ups strict and make sure your entire body is leaving the ground at the same time (not your thighs). If you can’t do push-ups from the toes yet, do ring push-ups at an angle that allows you to do them correctly. Use an AbMat for the sit-ups if you have them!

Sep
19

"You be Illin’"

Watermarked7(2017-09-08-1931)

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Perform 3 sets of L-sit 10-30s long each, use paralettes or rings.

Strength: 3-3-3-3-3 Push Press (5 sets of 3 reps, increase weight with each set to max)

Super Set: 3-3-3-3-3 weighted pistol or pistol progression

Metabolic Conditioning:You Be Illin’

5 Rounds for time.

12 Wall Ball

12 Toes to bar

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 20#/30# ball and 1 bar muscle up for every 3 toes to bar.

Coaching Tips: Aim to finish every round of wall ball unbroken for as long as you can. Split the toes to bar up a bit more, even in the early rounds. If you are feeling good on the later rounds, shoot for bigger sets on the toes to bar, but don’t do it if you risk ripping your hands.

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 200m run, 3 rounds OR 4 sets of 10 single arm db bench press super set with 10 glute ham raises

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