Month: July 2015

Skill

1RM Weighted Pull-Up
Rest to recovery
Max Set of Strict Pull-Ups
Rest to recovery
Max Set of Kipping Pull-Ups

All three of the variations are tests. Testing the 1RM weighted pull-up will take the longest as you work up to a heavy weight. Use any grip but keep the movement as strict as possible.  If you have been working with assistance bands for a while make an effort to complete a strict or kipping pull-up.  If you are still working on developing the strength component for this movement complete 5 max sets of pull-ups using the lightest band possible.

WOD

In front of a clock set for 9 minutes perform
3 Minutes of Wall Ball Shots 20/14lbs 10/9′
3 Minutes of Power Snatch 135/95lbs
3 Minutes of Wall Ball Shots 20/14lbs 10/9′

Workout notes: Your score is your total number of reps completed in 9 minutes.  For a workout like this where you are working with a single element for a long period of time you will want to pace yourself from the start.  Starting by working with sustainable sets is a great idea for the wall ball shots, or you can start with a drop sets and then get into a groove with a set size that you can minimize your rest.  For the power snatch working with a single repetition at a time would be totally appropriate. Work with a weight that is in the 60% range.

EMOM for 10 Minutes
Push Jerk + Split Jerk

Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a light to moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round.
WOD

AMRAP in 10 Minutes
2-4-6-8-10-12 ….
Front Rack Walking Lunge Steps 95/65lbs
15 Sit-Ups after every round of lunges

Workout notes: The loading probably looks light for this movement but the total rep count will add up so respect the weight. Working with an empty bar or light kettlebell would be totally appropriate if you normally find this movement difficult. Make sure you load the bar to a weight you can easily perform a few reps without breaking form.  You don’t need to go “unbroken” through each round but it will be tempting  For walking lunge steps we are practicing “carrying” something functionally that means maintaining your torso perpendicular through the entire range of motion.

WOD

AMRAP in 4 Minutes
Muscle Ups

Rest 2 Minutes

AMRAP in 4 Minutes
Row for Calories

Rest 2 Minutes
Run 800M for time

Workout notes: We have three very different aspects of fitness today and therefore 3 very different scores as workout results.  First we’ll test out a beginner level gymnastic skill that is quite hard for most of us.  The muscle up is a difficult movement that will test your upper body strength, skill and coordination.  If you are close to being able to perform the movement after some technique practice work during the first interval when you are fresh. Athletes that have good experience with the skill could attempt the rowing workout first and attempt muscle ups after that as a more difficult test.  To scale Muscle Ups work on something that will help you to progress towards the movement for most that means working on transitions with a band or performing pull-ups and dips as a strength movement.

A 4 minute row and 800M runs are a bit longer than what you might be able to complete in an all out sprint so go hard but consider leaving a bit in tank for the final moments of each.

WOD

6 Rounds for time
20 Power Snatches 75/55lbs
400M Run

Workout notes: This workout calls for 6 sets of 20 snatches.  With a workout like this we’re looking for a fairly light load on the bar below the 50% range or your 1RM.  Working with a light weight like a muscle or power snatch would be acceptable.  If you are working with a weight so heavy that you have to drop under the bar into a squat snatch, you may have gone too heavy.

Skill

EMOM for 10 Minutes
3 Hang Power Clean

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

Metcon

AMRAP in 8 Minutes
Power Clean 135/95lbs
12 Air Squats EMOM

Workout notes: For this workout your score with be your total repetitions of power cleans.  At the top of every minute perform 12 Air Squats.  Each repetition will be taken from the ground but you should apply the skill work from early by “passing through” the same position you hit in your setup during the hang power clean practice. Remember to work at a steady pace early on during the power cleans and attempt to hit that same number every round.

Skill

1RM

Turkish Get-Up

Today’s skill item is something you are likely not entirely familiar with. Spend time familiarizing yourself with the Turkish Get-up and get acquainted with the movement on both arms.  Each “rep” is coordinated sequence of events that will allow you to move efficiently.    Focus on keeping your elbow straight and look up through the object for the entire rep.  Kettlebells work great for this movement but you can also use a dumbbell. Remember that to fully complete the rep you need to bring the object up AND down.

WOD

5 Rounds with 1 Minute on each station

Chest To Bar Pull-Ups
Burpee Box Jump 20″
Wall Ball Shots 20/14lbs
Rest

Workout notes: This workout is scored “Fight Gone Bad” Style. Maintain a continuous count throughout the entire workout so you end up with one number at the end.  With a workout like this it can be easy to game it so you save yourself for a particular movement. For training purposes that is not a good idea! Most likely the movement you are holding back on is the one you need to work on the most.

Strength

E2MOM for 12 Minutes
2 Deadlift

Today we are working on a strong effort deadlift across 6 sets.  Spend some time working up to a deadlift that is in the 80% range and then perform 6 doubles at that same weight. The lift will increase in difficulty as you accumulate more reps so focus on posture and speed off the floor as you get fatigued.  New lifters should start light and practice maintaining a flat lower back as they pull off of the floor. If you are new to this movement start with a light effort weight and increase when you have established the mechanics of the lift.

WOD
3 Rounds for time
400M Run
30 See the Lights Sit-Ups 15/10lbs

Workout notes: Unlike yesterdays workout in which one movement particularly taxed the other, we’re working on two exercises that are difficult on their own but don’t directly fatigue each other. Focus on each movement independently and remember not use the run as recovery.  Push the pace  and move steadily through the sit-ups.  With See the Lights Sit-Ups we focus on finishing with an upright torso while keeping the feet on the ground throughout. That will make the movement very strict and eliminate any wild body rock that you might generate.

Skill

Front Squat
8-8-8-8-8

Today we’re performing 5 sets of 8 Squats working up to a heavy set. This rep range is may be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure but will be difficult with a front squat as resting in the front squat is much harder than catching your breath in a back squat.  A weight that is in the 60-65% range would be appropriate for more experienced lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.

WOD

AMRAP in 10 Minutes
5 Push Press 135/95lbs
10 Push-Ups
60 Seconds Rest

Workout notes: The theme for this workout is arms! We don’t usually do isolated movements and even though this workout might seem that way both movements incorporate the midline extensively. As always work with an appropriate weight overhead. We’re looking for both arms working in uniform and weight light enough for you to not perform a push jerk.  As you dip and drive throw your head back and out of the way lock your legs and finish with the arms. With the format of this workout choosing a weight you can do unbroken for a while would be a great idea.

Skill

Tabata Plank Hold with arms fully extended.

Really what we are looking for when say “Plank” is to hold your body in hollow position. It can be tempting to lose tension and let your body sag but what you should strive for is a totally flat back achieved by tilting your pelvis effectively taking the arch out of your lower back. For an added level of difficulty you can raise your feet onto a box.
WOD

AMRAP in 12 Minutes
6 Jumping Lunge Steps
12 Deadlift 185/135 lb
50 Double Under

Workout notes: Today’s workout features the return of the dreaded jumping lunge step.  Though small in number they will make the deadlifts quite difficult even though the suggested load is light.  Your chosen deadlift load should be lower than 50% of your 1RM and something you can perform the round in small number of sets.