Month: February 2016

Strength

Thruster

1-1-1-1-1

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a push press. You can generate momentum with your hips but don’t let your knees re-bend into a jerk.  You should have a very good idea when to terminate your attempts judging by the strain it takes to complete the repetition.    The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

for time

18-15-12
Thrusters 95/65 lb
Burpees

Workout notes: This workout should be short and fast! You should have a good idea what weight you can use after the skill work today. Use a load that is less that 60% of your 1RM so that you can perform each round of thrusters in a small number of sets.  Practice performing good burpees! Be explosive off of the floor and extend upright when you jump.

Strength

Deadlift 2-2-2 *

* Same weight across all 3 sets

Work up to a strong effort deadlift and perform 3 sets of 2 at the same weight across all 3 sets. Rest 3-5 minutes between efforts.  This doesn’t mean you go up to max effort. Experienced lifters can attempt reps that heavy but they should be sub maximal and you should not compromise your midline just to get a lot of weight on the bar.   Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  

WOD

Tabata Sit-Ups
1 Minute Rest
Tabata Double Unders

Workout notes: The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off. In this workout You will perform 2 Tabatas continuously starting with sit-ups and then returning to double unders. This workout will be scored like a traditional Tabata workout and you will end up  two scores.  Your lowest rep count in any round will end up being your score.  The recommended strategy for this format is to go out start with a challenging number and attempt to hold that number for all 8 rounds.

Skilll

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

Metcon

for time
100 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout has only one element.  We are exposed to this volume of swings frequently but necessarily in this manner. Without any other movement to occupy you work on a good strategy to break up the reps.  Even though the total number of repetitions is high it might be a good strategy to tackle this workout with smaller set sizes and very short rest.  Your grip will be fatigued significantly so be safe and rest as needed. A good scaling option would be to perform the swings “Russian” style by swinging the kettlebell to eye level or just as high is safe for you.