10 Aug 2016

Warm Up:  HINSHAW

Skill Work:  10-12 mins
Snatch Drop: sets of four
Work this drill with just the bar or with weight, should be a quick but controlled drive under the bar into the squat position, not a "drop" below the bar.

Review:  OHS - overhead position/shoulders/chest
bottom position:  feet/knees/chest/shoulders

Warm up with barbell:  overhead squat

WORK:

7 RFT
3 OHS (135/95)
5 TTB
200 m run

Rx2: 125/85
Rx3: any other weight, any mod of ttb including knees to chest, toes to as close to bar as possible, knees up

9 Aug 2016

Warm Up:
Hinshaw
Shoulder Prep

PRE:  2 x 400 TT max effort each run, 3 mins rest btwn efforts

WORK:
12 MIN AMRAP
10 Burpees
25 DU's

Rx2:  Bar touches (palm to wrist area must touch)
Rx3:  125 singles

8 Aug 2016

Warm Up:
one length walking lunge forward
one length walking lunge backwards
10 jumping squats
10 good mornings no load
Scorpion/iron cross (facedown/faceup)
Bow and arrow

Dowel Review:  Hang power clean
1)  Review foot position/shoulders retracted/chest up/corkscrew knees
2)  Dowel at pelvis.  On coach's mark, 10 fast elbow transitions from high hang
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle cleans:  on coach's mark, reset to start position, pull, and transition with fast elbows, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

Advanced:  For barbell class attendees, working weight @ approx 70% (use as close to your usual weight as possible).  You will be doing clean and jerks so incorporate jerks into your bar warm up.

Regular class:  Hang Power Cleans, working weight should be around 60%.  Your goal is to work form today.

Beginners:  Barbell (15# or dowel)only.  You will be working hang muscle cleans only.  Dialing in the movement, no load

Advanced:   You may use your straps
4 x 4 speed cleans (1 jerk)
4 x 4 Pauses (1 jerk)
4 x 4 PCL & 1 jerk from floor
4 x 1 C & J singles, add weight each rep

Regular Class:
6 x 6 Hang muscle clean
6 x 6 Hang power clean
6 x 6 Hang Clean (full squat)

Beginner:
Sets of 6 hang muscle cleans

Class will be set up in platforms and you will be grouped with similar weights.  Only one lifter per platform group will lift at a time.  You will all rotate through one after the other.  This will allow for sufficient rest between sets and will also allow your coach to properly watch and correct your form as you move through.

SILVERS:

Skill:  Medball cleans

WORK:  5 RFT
100 m RUN
15 Medball cleans
10 Double unders

5 Aug 2016

Warm Up:  Shoulder Prep (whichever phase you are on)
Inchworm
bear crawl
crabwalk

Mobility

WORK:

5 Rnds, each for time
Post best time as score and note other times in comments

20 Pull ups
30 Push Ups
40 Sit ups
50 Air Squats
3 min rest

Rx+:  workout done alone (Regular Barbara)
Rx:  split work with a partner
Rx2:  with partner, Low bar pull ups or jumping pull ups (off floor or plate)
Rx3:  with partner, Low bar pull ups & negative or low bar push ups

SILVERS:

Workout
5 rounds
5 Push Ups (any mods)
10 Ring Rows
15 Sit ups
20 Flutter kicks
25 Air squats
3 mins rest

4 Aug 2016

WU:  Lower body lift prep & Mobility

Review: Power cleans

Bar WU:  Pull/Muscle/Dynamic
Do a few sets, adding weight to get to wod weight

WOD:  Compare to Oct 15, 2015

Complete as many reps as possible in 10 mins of:
200 Double Unders
30 Power Cleans, 175/125 lbs
max rep Row (calories)s

Score is total reps

Rx2:  155/105
Rx3:  Singles & Medball cleans

If you are not doing Rx2 weight you will automatically move to medball cleans

3 Aug 2016

Warm up:
Lower body lift prep
Shoulder Prep phase 3

Gymnastics Skill work:  Handstands
Work 10 reps freestanding handstand with spotters, then do set of 10 at wall removing legs from wall.  Then work (in 2 foot or so increments) handstand walking to the wall

If you are not proficient at push ups , you will work push ups and kick up to handstand
Push Ups:  3 x 5 negatives
Kick up to handstand:  5 donkey kicks, then 5 assisted kick up to handstand away from wall with spotters, then move to wall and attempt a few reps with assistance and then without assistance

REVIEW:  SNATCH

Wod:
KARABEL

10 RFT
3 snatch 135/95 (power or full)
15 wallball (20/14 to 10/9)

Rx2: 5 rnds or 10 rnds at 115/75

Rx3:  10 rnds 95/65 from hang or floor for regular attendees of barbell class

Mod: less weight/rounds, from hang

SILVERS:

Strength:  Press 5 x 5

WOD:
21-15-9
Shuttle lengths (rig to boxes)
Squats

2 Aug 2016

Warm Up:
T & b each:
High knees
Kickbacks
Hurdles
Walking lunge (sampson stretch one way, open to side angle back)

Good mornings/cossack squats/quadruped crawl

REVIEW:  CLEANS

Bar warm up, gradually add weight to get close to working weight

Pull/Muscle/Dynamic then switch to Pull / Dynamic when adding weight

The Chief  Compare to Tuesday May 26, 2015
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Rx2:
Hang Power Clean (95/65)
Low bar push ups

MOD:  Barbell hang muscle cleans (45/35) or dumbbell cleans