Month: March 2018

SKILL

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory 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. A weight that is in the 70% range would be appropriate for more experience 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.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

for time

27-21-15-9
Alternating dumbbell snatch 50/35 lb
9-15-21-27
Box jump 24/20″

Workout notes

Today’s workout is a time priority couplet. The workout will be front loaded with dumbbell snatches and will end with a large number of box jumps. Make sure to land with your chest up and knees over your toes on the box before standing tall to complete the rep.  If needed scale the box height so that you can maintain jumping through the entire workout rather than switching to step-ups.  If you plan to choose step-ups as a scaling option from the start feel free to go with the prescribed height.  For the dumbbell snatch make sure to choose a weight that you can knock out large sets with without stopping to rest. The dumbbell weight here is not meant to be so heavy that you need to rest between each rep.  The dumbbell will return to the ground between each rep and should move from the ground to overhead in one smooth motion.  A good goal today would be to be able to move at close to the same pace throughout the entire workout as set sizes decrease for the snatches and increase for the box jumps.

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups.

WOD

AMRAP in 12 Minutes *
Wall ball shots 20/14 lb

* 15 Double Unders EMOM

Workout notes

Today’s workout is a time priority workout with a buy in on every round.  Complete as many reps as possible of wall ball shots in 12 minutes but perform about 10-15 seconds of double unders EMOM.  Your score will be the total number of repetitions you complete of the wall ball shots. If you don’t have double unders yet, perform single unders but make one attempt at a double under every minute.

WOD

AMRAP in 20 Minutes
10 Strict Press 75/55 lb
20 Sit-ups
10 Broad jumps alongside barbell, plate to plate 4.5′

Workout notes

Today’s workout is a time priority triplet with a strict weightlifting movement coupled with two bodyweight movements.  Spend some time figuring out what your strict press weight should be.  Just like the strict pull-ups from yesterday, most of us will need to break up the strict press during the course of the workout.  Ideally you choose a weight you can easily do for a set of ten while fresh. We’ll be doing broad jumps today and we’ll use the barbell as your measuring stick. With a loaded barbell the distance between plates is about four and half feet.  Jump that distance for each rep in the set of ten.  Your score will be your total number of completed rounds and additional reps in 20 minutes.

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REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

5 Strict Pull-ups
10 Squat Cleans 135/95 lb
5 Push Jerks 135/95 lb

Workout notes

Today’s workout is a time priority triplet with a strict gymnastics movement coupled with two weightlifting movements.  If you are still working on getting a strict pull-up scale to performing ring rows or banded pull-ups with a momentary pause at the top and bottom of the rep.  If you are using a band we want to make sure you are performing the reps as strict as possible rather than letting the band give you too much assistance as you rebound off of the bottom.  Remember that most everyone going “Rx” will have to break up those pull-ups during the workout so the difficulty level should be similar for those of us that are scaling.  Get through the squat cleans by performing single repetitions with paced rest between each rep.  Most athletes will want to load the bar based on how difficult the push jerk is.  You don’t need to go unbroken during the workout but you definitely should be able to hit five easily when fresh.   Your score will be your total number of completed rounds and additional reps in 20 minutes.

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Reminder

We only be holding one class Saturday the 4th at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
power snatch + hang power snatch from above the knees + hang power snatch from below the knees

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second and third reps will be from the hang.   This is positional work so your load should be much lower than your max effort lifts. Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

5 rounds for time of

10 dumbbell hang power snatches, left arm 50/35 lb
10 dumbbell hang power snatches, right arm 50/35 lb
10 dumbbell goblet step ups 50/35 lb 24/20″

Workout notes

We’re doubling up on the snatches today! Our workout is a task priority couplet with two movements. The dumbbell hang power snatch and goblet step ups.  The snatches will most likely get your heart rate up but you should be able to recover a bit while you are performing the strength based step ups.  Dumbbell hang snatches are a little different than the kettlebell snatches that we have seen in the past.  The dumbbell snatches don’t give you the same advantage of rotating your arm around the kettlebell as you press out.  Focus on a high elbow pull and punching out quickly as you receive the dumbbell overhead.  To perform goblet step ups you will need to hold the dumbbell at your chest at keep your torso upright and ensure this is a leg based movement rather than taxing your low back to move around the box.  If you can’t nail the mechanics of the step up with your snatch weight try a lower box height or leave the weight out for that movement.[/vc_column_text][/vc_column][/vc_row]