1 Feb 2017

Happy birthday Coach Mel!  <3 p="">
Warm Up:
Dynamics
Tspine mobility
shoulder prep

REVIEW:  OH walking lunge

WORK:  #16.1
20 MIN AMRAP
25 ft OH walking lunge (barbell) 95/65
8 Bar facing burpees
25 ft OH walking lunge
8 CTB pull ups

Rx2:  45/35 front rack walking lunge / jumping pull ups

Rx3:  less weight/ring rows

31 Jan 2016

Warm Up:
Dynamic warm up (10 Mins)

REVIEW:  THRUSTER/POWER SNATCH/SQUAT CLEANS (15 MINS)

WORK:

2 mins max row cals
2 mins max reps thrusters (95/65)
2 mins max row cals
2 mins max reps power snatch (95/65)
2 mins max row cals
2 mins max reps squat cleans (95/65)

Score is total reps

Rx2:  85/55
Rx3:  any other weights

30 Jan 2017

Warm Up:
Shoulder prep
HINSHAW ankle and achilles prep

REVIEW:  HANDSTAND PUSH UP and mods  ROPE CLIMB techniques

FALKEL:  Compare to April 22, 2016
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Rx2: Push Ups
Rx3: Any other mods, can include:
lowbar or box push ups/negatives
lower box jumps
hand over hand sled pull or
supine rope climb to standing and back down if room and rope availibility

SILVERS:

Tabata:  Hollow hold and plank alternating

REVIEW:  PUSH UPS (same body position as hollow holds and planks)

WORK:  PARTNER FALKEL
Work through amrap with a partner, one works at a time
pick appropriate mods

27 Jan 2017

Warm Up:
Lower and upper body lift prep

REVIEW:  CLEAN AND JERK (30 MINS)

WORK:  GRACE  Compare to June 17, 2016
30 Clean & jerks for time

REST 5 MINS

Complete for quality, not timed

3 rounds
6 per leg db bulgarian split squats off bench, as heavy as possible
5 barbell hip raises, as heavy as possible

SILVERS:

REVIEW:  PRESS

STRENGTH:  PRESS 5 x 5

WORK:  2 rounds
30 cal row
2 t & b farmer carry (as heavy as you can go, yellow line to yellow line)
10 db push press

26 Jan 2017

WARM UP:
Shoulder prep
Hinshaw (keep it to 10 mins max)

GYMNASTICS SKILL:
3 x 5 lat pull downs, focus on strong hollow body position throughout movement and long arms

3 sets max hang

WORK:
12 MIN EMOM
4 Strict ttb
4 shuttle runs (10 m yellow to yellow)

Rx2:  2 strict ttb
Rx3:  4 knees to chest as strict as possible

25 Jan 2016

Warm Up:  SHOULDER PREP (5 mins)

GYMNASTICS SKILL/STRENGTH: (10 mins)
Level 1:  5 x 5 low bar pullups at hardest modification you can do
Level 2:  Tabata kipping pull ups or beat swings

REVIEW:  with dowels, Deadlift & Cleans (20 mins)

WORK:

For time, 12 min cap:
10 Chest-to-bar Pull-ups
20 Toes To Bars
30 Deadlifts, 185/135 lbs
100 Double Unders
30 Box Jumps, 24/20 in
20 Burpees
10 Cleans, 185/135 lbs

Rx2:  175/125
Rx3:  any other mods


Silvers:

SKILL:  RING ROWS  - Work on perfecting the movement

Review:  Deadlift, medball/dumbbell cleans

For time, 12 min cap
10 Ring Rows (elevated feet if you can)
20 Knee raises
30 Deadlifts 135/95
100 Single skips
30 Box Jumps or Step ups
20 Burpees or down-ups
10 medball or dumbbell cleans

24 Jan 2017

Warm UP:  DYNAMICS (5 MINS)

REVIEW:  POWER SNATCH w dowels (30 MINS)
Work set up, pull, transitions, then move into muscle snatch, dynamic snatch
Use this time to perfect your set up and movement pattern
After spending 5-10 mins with the dowel, move to barbells and start working the same movements with load under your coach's cue.

REVIEW:  Jumping CTB Pull up

WORK:  #16.3

7 min AMRAP

10 Power Snatch 55/75
3 Bar Muscle-ups

Scaled:
20 Power Snatch 35/45
5 Jumping Chest to Bar pull ups

REST 5 MINS

For quality (not timed)
3 x 10
Seated DB Press
Ring Rows