Jun
19

"Spoonman"

024_periwinkle_june_squat clean

Context: Competition

Skill Practice Warm Up: Tabata hollow rocks

Strength: 8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning:Spoonman

For time. Health: 6 rounds, Athletic: 8 rounds, Performance: 10 rounds

7 Burpees

7 Knees To Elbows

Scaling Guide: 7-11 minutes, about 50s per round.

Coaching Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that ‘knees to elbows’ means “KNEES TO ELBOWS” (not knees to triceps). And that bent elbows is fine, although not ideal.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

Jun
17

"Mork and Mindy 2.0"

020_periwinkle_june_plate farmers carry

Context:  Competition

Metabolic Conditioning: “Mork and Mindy 2.0”

25 minute AMRAP (as many rounds as possible)

With a partner, divide work as needed (except on the 200m run)

8 reps 20′ bumper plate push -4 round trips- 160’ total distance (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

12 ‘heavy’ thrusters (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)

14 chest-to-bar pull-ups (Health: 8 band assisted, Athletic: 6/8, Performance: 8/14)

18 box step ups (Health: 8″/12″, Athletic:12″/20″, Performance: 20#/24”)

200m sprint sub (together) – 20ft out/back shuttle run x 10

INDY VERSION: 4 sled pushes, 6 thrusters, 7 chest to bar, 9 box jumps, 200m run, 1 min rest

Scaling Guide: 4 – 7 rounds. Scale Up: 85#/135# thrusters

 

Jun
16

"Silver Nova"

025_periwinkle_june_push press

Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Or perform 2 reps of a pause squat snatch plus OHS each minute on the minute for 6 minutes (50-60%).

Metabolic Conditioning: “Silver Nova”

For time. 5 rounds

5 squat snatch (Health: 35# power snatch plus overhead squat/45# power snatch plus overhead squat, Athletic: 45#/65#, Performance: 65#/95#)

10 dumbbell hang power clean (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

10 dumbbell push press (same)

50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)

1 minute rest

Scaling Guide: 16 – 23 minutes, about 4 min per round (including the rest). Scale Up: 85#/135# bar, 35#/50# DBs.

Jun
15

"Harpoon’s Kiss"

021_periwinkle_june_thumbs up

Context: Practice

Strength: 6 x 3 Push Jerk or Split Jerk (6 sets of 3 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Harpoon’s Kiss”

           8 min – max rounds

Rope climb (Health: 6 lay downs, Athletic: 1 rep/2 reps, Performance: 2 reps/3 reps)

then max rounds with the remaining time:

5 knees-to-elbows

15 American kettlebell swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

10 goblet squats (same)

Scaling Guide: 3 – 6 rounds, about 60s for the rope climbs, then 1:30 per round.

Optional ‘Cash Out’: 20 wall ball, 200m run, 5 min

Jun
14

"“Fight Gone Bad”"

019_periwinkle_june_cheryl and sabrina

Context: Competition

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1min Wall-ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

1min Muscle Clean or Sumo Deadlift High Pull (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#)

1min Box Jump, (Health: 12″, Athletic: 20″, Performance: 20″)

1min Push-press (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#)

1min Row (Calories)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

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