Month: September 2015

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

For time

15-12-9-6-3
Power Snatch 95/65 lb
Overhead Squat 95/65 lb

Workout notes: During the skill work you worked on a moderate effort power snatch for load and technique.  This metcon is meant to be on the lighter side so think about a weight that is probably much less than 60% of your max for both movements.  The overhead squat is always difficult and requires a good deal of mobility so make your best effort to squat below parallel and scale the movement and load if necessary!

Skill

10×1 Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

AMRAP in 20 Minutes
10 Burpee
15 Kettlebell Swings 32/24kg
20 Lunge Steps (bodyweight)

Workout notes: The total time for this workout is fairly long duration so don’t consider this a sprint.  Start out at a sustainable pace during the first few rounds and try to maintain that for all 20 minutes.  The “Rx” kettlebell is on the heavier side so if you are scaling up from what you normally do remember that you can swing the kettlebell “Russian” style to eye level as you are getting used to the new weight.

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes
10 Push Press 115/75 lb
30 Double Under

Workout notes: Remember that for the push press you will be working on an explosive dip and drive just as in the jerk but you will finish pressing overhead with only your arms rather that re-bending your knees to catch the weight.  If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.

Skill

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

If you were able to participate in yesterdays WOD you likely worked on the hang clean and front squat at a light weight during a metcon scenario.  For the skill work we want to possibly work at a heavier weight and practice smoothly taking the bar from the floor to the front rack position and riding it down into the bottom of the front squat. Follow up with two front squats after you complete the squat clean.

Workout notes:

AMRAP in 8 Minutes

20 Alternating Dumbbell Snatch 45/30 lb
30 Sit-Ups

Workout notes: We have higher rep rounds of two movements in short time domain.  The movements compliment each other in that they alternate between primarily anterior and posterior movement.  For that reason try to set out at continuous pace and work at that capacity for all of the 8 minutes of the workout.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be opening at 9:30AM today for the Labor Day holiday. The 5:45AM and 7:00AM classes are cancelled. Normal classes will run throughout the rest of the day. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

AMRAP in 15 Minutes
12 Push Up
8 Deadlift 135/95
4 Front Squat 135/95

Workout notes: Note that the front squat will most likely be your weight determining factor for this workout! With a low rep round like this you should be able to easily complete the squats unbroken when fresh.  Obviously the squats will get harder after the deadlifts so it will feel differently during the workout but if you are struggling with the weight during the warm up you may be going too heavy.  Either way focus on perfect reps during the squat with your knees out, torso up and elbows pointing out.

WOD

5 rounds for time
400M Run
10 Hang Power Cleans 155/105 lb

Workout notes: Today’s workout is a variation on yesterday’s theme which featured a high skill movement paired with five 400 meter runs.  Today we will work on a lower skill movement(slightly) but increase the load on the barbell.  The same idea would apply to the hang power clean as it would the snatches from yesterday so choose a weight you are confident you can complete multiple reps consecutively. You’ll want to complete the round in at least a few sets rather that slugging out single reps for every round.