Wednesday 3/14/18

Growth & Development

A.  Snatch Grip Deadlift  ** FOCUS HERE IS TO HIT YOUR POSITIONS**   STEP 1. Pull from the floor to slightly above your knee  STEP 2. Pause at this point slightly above the knee x 2 seconds STEP 3.   Finish the deadlift to the hip crease  STEP 4. Hinge at the hip and descend 4 seconds down CONTROLLED  to the floor      DO NOT TOUCH N GO ! good reps and re set  5 reps x 3 sets

B. 5 Sets

250/200m ROW

20 wallball/goblet squats 14/12

10 hang clean + jerk 95/65

250/200m ROW

+ 2:00 rest between each set

 

Performance

A. Back Squats @ 02×1   2 SECONDS PAUSE in the BOTTOM each REP 3 reps x 5 sets @ 80-82%

B. Barbell OH lunges x 20 reps ( 10 each side ) 75/55 resting 2-3 minutes  between sets GOAL IS GETTING ALL 20 no bar drop  please drop weight if you necessary x 3 sets

C. 3 RFT

15 HSPU

9 Deadlift 225/155

6 chest to bar pull-ups

 

Monday 3/12/18

Growth & Development

A. Back Squat every :90 seconds

5 reps @ 70% …. 4 reps 75% …. 3 reps @ 80% ….. 2 reps 85-90% ….. 1 rep @ 90-95%

B1. Ring rows @ 32×1 tempo ( up +  2 seconds pause at top and 3 seconds down) x 6-8 reps +      :15 seconds rest right into B2. Single leg split squats 20x 1 ( down controlled 2 seconds + zero pause and straight up ) x 3 sets 1-1:30 rest between sets

C. 3 Rounds for time

20 slamballs

50 high knees in place AFAP

20 DB single arm push press ( 10 each side) 35/20

Performance

A. Squat Snatch every :90 seconds

65% cluster 1.1 x 2 sets  ….  70% cluster 1.1 x 2 sets ….. 75% cluster 1.1 x 1 set

B. Clean and Jerk every :90 seconds  70-75% cluster 1.1 x 3 sets

C1. Strict pull-ups 1.1.1.1  Pronated grip of cluster singles                                                                                                              C2. +:15 seconds rest  Front rack walking lunges x 5 each leg ( 10 total) + :90 seconds rest x 4 sets  **push the weight DONT GO TOO LIGHT

Thursday 3/9/18

Growth & Development

WARM UP 3 rounds EASY

Bike .4 mile

6 push up

8 Air squat

10 walking lunges alternating

 

+

10 Goblet Squats heavy load

+ ;30 second rest

20 thruster  65/45 UNBroken (if you can HOLD ON TIGHT)

+ 3:00 rest x 2 sets

+ an additional 3:00 rest

100 single under (100 double)

50 Russian Swings

25 burpee

14/12 calorie row

x 1 set

 

Performance

WARM UP 3 Rounds EASY

Row 200m / Ski erg 200m

:20 second belly to wall hold

10 GHD back extensions or 10 Reverse hyper (light weight)

5 muscle snatches

+

10 Back squats 185/135 off rack

+ :30 second rest

20 Thruster (unbroken!!!!!!!!!!!!!!!!!!!!!!!!!!) 95/65  if possible

+ 3:00 rest x 2 sets

+ additional 3:00 rest

100 Double under

50 box jump over  24/20

25 burpee

14/12 Bike calories

x 1 set

Wednesday 3/7/18

Growth & Development + Performance

 

Warm up 1. PVC x 3 sets 10 Front Squat + 10 Snatch grip behind the neck press + 10 OHS

Warm up 2. BANDED DB RIG SQUAT ** I posted this movement last week 3 sets of 10

Snatch Warm up 10:00 Burgener WARM UP

Snatch progressions going through this warm up many times (focus is on single movement at a time)

+

EMOM x 10:00  3 hang squat snatches ( or power for those who cannot perform squat bc of mobility issues)

+

Growth & Development

5 sets

10 calorie Assault bike

10 goblet squats

10 KB sumo high pull

 

Performance

5 sets

10 calorie row

10 10 burpee

10 DB ( heavy Single held in a goblet squat position ) step ups (10 on each leg)

 

Tuesday 3/6/18

Fun at the Turf

Both groups lets GET AFTER IT TOGETHER!!!

6:00 Amrap

2,4,6,8,10,12…..

American Kb Swings 53/35

Box jumps

+ 2:00 rest

6:00 Amrap

2,4,6,8,10,12,……..

Power cleans  RX 95/65 …. 65/45 Scaled

HSPU/ hand release push ups

+ 2:00 rest

6:00 Amrap

2,4,6,8,10,12 ……..

Wall balls 20/14 RX ….  14/12 scaled

Push Press RX 95/65 ….. 65/45 Scaled

 

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