Month: February 2015

Skill

2-2-2-2-2-2-2
Push Jerk

Work up to a strong effort double in the push jerk.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

EMOM for 8 Minutes

[odd] Front Squats 115/75lbs
[even] Pull-Ups

Workout notes: You will be spending a total of 4 rounds at each station for this workout alternating between the two movements.   Your score will be your total reps of both movements but be sure not to sandbag one of the movements if the other favors you just so you can get a better score.  Try treating this workout like you would a Tabata workout and work for a set about of time getting as many reps as you can and then try to maintain that for all four rounds.

Skill

Complete as many reps as possible at each station resting 1 minute between movements. 

As many seconds as possible in 3 Minutes of

Plank Hold 

As many reps as possible in 2 Minutes of

Push Ups

As many reps as possible in 1 Minute of

Hollow Body Rocks

Each movement poses a difficult test for today’s skill work.  Perform as much work as you can during each interval.  Scale the push-ups to a method that does not involve worming up.  Make sure you are pressing up with each arm uniformly and not arching your back.  Drop down to your knees or use a box or other device to make sure you are using strict form.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 Deadlifts 135/95lbs

Workout notes: The benchmark weight for this workout is quite low in comparison to most folks 1RM but the rep count is high so it will be challenging.   A deadlift workout like this doesn’t train or test your top end strength but should fall more into the realm of muscle stamina and endurance.  Most folks will be able to “Rx” the deadlift weight so if you are on the fence and comfortable with the movement and using solid form go for it.  The double unders are always tough but remember the time priority of the AMRAP will get you out of trouble if you hit a wall. Either way you will get a good workout!

Strength

1-1-1-1-1-1

Power Clean

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

5 Rounds With 1 Minute on each station

Row For Calories
Wall Ball Shots 20/14lbs 10/9′
Rest

Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.