Wednesday, July 30, 2014

W.O.D. 7.31.14

Run 400 Meters
10-1 Deadlifts (155/225#)
1-10 Muscle Ups
Run 400 Meters

25 Minute Cap

Monday, July 28, 2014

W.O.D. 7.29.14

Oly:
Snatch + Hang 2 Doubles 50-69%
Snatch + Hang 2 Doubles 70-79%

Heavy Single

For time:
Row 1000m
100 Push Jerk
100 OHS
Run 800m (the weight on the OHS should be at least 115 for guys)

Thursday, July 24, 2014

NO SATURDAY CLASS


There will be no Saturday 7AM competitors class due to the Brawl in the Burbs, please come out to support your athletes!

W.O.D. 7.24.14

Clean & Jerk
2 doubles @ 50-69%
2 doubles @ 70-79%
4 singles @ 80%

2 Position Clean Pull
Double @ 70% (floor then hang)
Double @ 80%
Single @ 90%
Single @ 100%

W.O.D. 7.21.14

Oly:
Snatch Plus Hang Snatch
2 doubles @ 50-69%
2 doubles @ 70-79%

Snatch 4 singles @ 80%

Strength:
Front Squat 21 rep maxes....

Skill:
Muscle Up

Thursday, July 17, 2014

Saturday Special--7.19.14


Run 400 Meters
10 Toes to Bar
20 Power Cleans (95/135)
30 Wallballs (20/14 to 9/10ft)
40 Back Racked Lunges (95)
50 Double Unders
40 Back Racked Lunges (95)
30 Wallballs (20/14 to 9/10ft)
20 Power Cleans (95/135)
10 Toes to Bar
Run 400 Meters

Work as hard as you can (and get as far as possible) for 5 minutes, rest 3 minutes, start at the beginning work for 10 minutes getting as far as you can, rest for 3 minutes then start again and.....FINISH IT! Record total reps completed each round and then total time from start to finish.

Monday, July 14, 2014

July - Week 3-- 7.14.14


Olympic Lifting
Snatch + Hang
2 @ 50-69%
2 @ 70-79%

Snatch 4 X1 @ 80%

Team WOD:
10 Rounds of
7 WallBalls 20/30 to 9/10 ft
7 HSPU
7 Hang Power Cleans (95/135#)
7 GHD Sit-ups

Athlete A completes one round then tag the next athlete.

Thursday, July 10, 2014

July Week 2


We have been doing the strength pyramid for awhile now.  I am hoping that everyone is starting to fail on the high reps and is beginning smaller sets.  If not, that is also good because it means that you are way stronger than you thought. 

I want to do the 20 rep maxes for 3 more weeks but if you can, start to increase the number of times you do it per week.  I would ideally like 3 times per week for each lift.  This will assure that you are getting volume and also getting to lower rep sets. 

21 x snatch grip dead, snatch grip behind the head press, front squat, bench press


Normally, you would start a program with higher power output exercises and we will do that in 3 weeks.  For now, I want you to work on Olympic lifts in a fatigued state because most of the time, you will be doing them in a fatigued state. 

Put blocks at your knees and do 3 clean pulls and then one full clean.  Do five sets of this all at the same weight.  Use 80% of your 1RM. 


METCON 1:  50 OHS (135/95)

METCON 2: 150 Wall balls (all to 10), 90 double unders, 15 muscle ups (15 minute cap)

METCON 3: JT (21-15-9) HSPU-ring dips-puships (15 minute cap)


Lets work on grip strength…every red light you are at all week, squeeze the wheel at tightly as you can until it turns green. 


20 minutes practicing skill work related to gymnastics (L-sit, strict HSPU, strict MU, pistols)

Thursday, July 3, 2014

Time Killer---July Week 1


Continue with your 21 Rep Maxes, when you fail move to 15's.

then...

With a running clock: 

3 rds for time: 

400 m run 
14 dumbbell snatch (70/53) 
7 bar muscle-ups 

rest until clock on 25 minutes 

250 double unders 
25 squat clean (185/125) 

rest until clock hits 50 

4 rds of 

15 calorie row 
10 burpees over rower 
5 jerks (185/125)