Month: November 2014

Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead squat. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today spend

WOD

3 Rounds for Time of

15 Pull-Ups
30 Wall Ball Shots 20/14lbs 10/9′
400M Run

Workout Notes: This workout is 3 rounds of 3 movements that decrease in difficulty for each round.  Be careful with the pull-ups because they fall off fast when you hit failure but you can definitely use this workout to test your limits.  If a set of 15 is in your wheelhouse go for it and use the rest of the round as recovery for the pull-ups.  You’ll feel really strong on that first set but after that try working with a set size you can sustain.  30 Wall Ball Shots will take about a minute when done unbroken but if that ruins your run add some rest there too!

Skill

3 Rounds not for time of

4 Wall Walk
90 Second Plank Hold
30 Second L-Hang (from pull-up bar, or rings)

Take as much rest as you need to between each movement and put your best effort into each one. Scale the movements to a level the gets you closest to ideal form with strong effort for your ability level.

WOD

3 Rounds for Time

15 Power Cleans 135/95lbs
15 Burpee Bar Hops

Workout notes:  This workout should feel a lot like a sprint but be sure to manage that first round.  If going unbroken with the barbell means you’re at a dead stop on the burpees it might be best to break up the first set of cleans.  If you do decide on a  set size don’t be tied to your numbers. Keep moving!

EMOM for 10 Minutes

3 Push Press

Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

AMRAP in 12 minutes

5-10-15-20-25…

Medicine Ball Clean 20/14lbs
Kettlebell Swing 24/16kg

Workout notes: The medicine ball clean is a skill transfer exercise for the barbell clean but it’s also a great conditioning movement.  Be sure to practice reaching full extension at the hips as you bring the ball off of the ground and reach that extension for each rep of the workout.  Your weightlifting technique will be essential next time you pick up something heavy. This is the time to practice!  Let your hands slide around and the ball and don’t let it rotate!  If you are having trouble with that point the laces out and make sure they stay out as you finish.

WOD

3 Rounds for Time
400M Run
21 Toes-To-Bar
12 Clean & Jerk  135/95lbs

Workout Notes: Toes-To-Bar in this quantity will will go by quickly if you have a good kipping swing. You’ll need a base level of strength to actively push and pull the bar as you hinge at the hips.  Focus on using your midline by minimizing the amount of backswing you use and actively fold at the hips.  Send your knees to your chest and the extend your feet to the bar.  Try pointing your toes away, most folks will have improved hamstring flexibility by pointing the toes! Be sure to come off the bar if you are losing your grip and avoid tearing!