Author: cfdavis

Skill
EMOM for 4 minutes:
Clean and Jerk
Immediately into:
6 minutes to work up to a heavy single on clean and jerk

Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your own time to work up to a max if you’d like. Power clean or squat clean, push jerk or split jerk: use whatever style you prefer.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 power snatches
6 push ups
9 air squats

Happy Birthday, Mason! For Mason’s birthday workout we’ll be doing the classic benchmark workout The Chief, but with the twist that you’ll be snatching instead of doing power cleans. Use a relatively challenging weight on the power snatches; the rx weight is the heaviest that you’ll see for this movement in a class, so select something that forces you to slow down, get your bearings, and focus on each rep.

Record your rounds and reps separately for each of the five AMRAPs, then add them all up at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Workout of the Day
For time:
400 meter run
60 burpee box jumps
800 meter run (two 400’s)
100 step ups
1,600 meter run

Time cap: 40 minutes

For the 800 meter run, complete two 400 meter runs so that the distance is accurate. For the 1,600 meter (1 mile) run, you’ll head towards town on second street until you get to the last speed limit sign before it turns up onto L street. Turn around and return from there. If the burpee box jump is a rough movement for you, cut the number down to 40. The run distances can be modified to 400-500-1,000 if needed, but consider keeping them where they are and getting some practice in on longer distances.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×7:00 on, 1:00 off

Workout of the Day
4 rounds, 5 minutes on, 1 minute off:
12 front squats
12 toes to bar

At the start of each 5 minute interval, complete a 500 meter medicine ball carry.

Scoring will be Chief-style, so you’ll start on the front squats each of the 4 times that you come back in from the carry.

Use a front squat weight that you can hang on to for at least 6 reps per set throughout the whole workout. Scale the toes to bar by adjusting the range of motion; you should be able to always pop up to hit 2 or 3 reps after a short rest.

standard: 85/65
rx: 115/85
sport: 135/95
metcon: 4×5:00 on, 1:00 off

Skill
5 sets of 5 deadlifts
Immediately after each set of deadlifts, complete a large set of push ups

Target ~70% for your deadlift weight (don’t add weight from week 1: do more push ups instead).

Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; you don’t want to hit a huge number in the first two rounds and then completely crash in the next three. Try to target one or two more push ups per round than last week. We’ll be repeating this skill work one more time next week, so track your push up count.

Workout of the Day
5 rounds:
45 seconds of Russian kettlebell swings
15 seconds of rest
45 seconds of sit ups
15 seconds of rest
45 seconds of calories
15 seconds of rest

Grab a heavy kettlebell for today’s swings; you’ll only be going up to eye height for the Russian swing, so you should be able to manage something a little heavier than you typically use. Keep a steady pace on the sit ups and machine, and note that the 15 second rest time will mostly be used transitioning.

standard: 16/12 kg
rx: 32/24 kg
sport: 32/24 kg, American swings
metcon: 15×45 on, 15 off

Skill
AMRAP in 8 minutes:
15 second ring support hold
15 second L sit on floor
Handstand kick up or wall walk plus 15 second hold
15 second L sit on floor

Alternate between the L sits and the support/handstand holds for 8 minutes. If you need to tuck one or both legs in on the L sit so that you can hold for the full 15 seconds each time, definitely do that; that’s preferable to short bursts with fully extended legs. Use a band on the ring support if needed, and modify the handstand kick up to a wall walk if the kick up is outside your skill range.

Workout of the Day
For time:
21-15-9
Pull ups (kipping or strict)

Before each round of pull ups, complete 15 single arm dumbbell thrusters on each side. Complete all 15 on one side before switching to the other.

Time cap: 12 minutes

This should be a relatively quick workout if you scale the pull ups appropriately and choose a manageable dumbbell weight. Pick a pull up difficulty that lets you always jump up for a quick set of 3-5 reps. Use a dumbbell with which you are able to hang on to sets of at least 8 throughout the workout; ideally you’ll be able to hit at least a round or two of 15 unbroken thrusters.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Hang snatch pull
Power snatch

Prime your full extension on the hang snatch pull, and then pass through that same position at full speed from the floor on the power snatch. Don’t let that focus on extension distract you from a quick drop under the bar in the catch position though; one of the main challenges of Olympic lifting lies in developing the agility and coordination necessary to rapidly change directions from upward power production to downward motion into a balanced catch. Both ingredients have to be there.

Workout of the Day
AMRAP in 15 minutes:
400 meter run
20 box jump overs
12 power cleans

Today’s workout is an evolution of last Wednesday’s; the run is longer, the box jumps have been push out to 20 reps and switched to box jump overs, and the deadlift has progressed into a power clean. Settle into the longer runs and larger box jump over sets, and shoot for quick singles on the power cleans the whole way through unless you’re very strong on that movement. Even though the power clean is more complex and a larger range of motion than the deadlift, the lighter load on the bar and the potential for steady singles will mean that many people find this workout less intense than last Wednesday’s.

standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box
metcon: 3×4:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Continue your weight progression by bumping up a few pounds from the last time we did this (two Tuesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight to your back; you’ll be sticking with the same band and increasing the weight week to week.

Workout of the Day
4 rounds:
1:15 of calories
0:45 of push ups
1:15 of wall balls
0:45 of rest

Try to hang on to larger sets than you might otherwise on the wall balls today; typically the intent of putting a movement last in an interval that includes rest like this one is to allow you to push a little bit harder on that movement knowing that recovery will immediately follow. Usually the machine occupies that spot, but today you have the opportunity to shoot for a few extra reps on the wall balls. The push ups can be scaled to a slightly harder difficulty because of the shorter time domain.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 8×1:15 on, 0:45 off

Skill
EMOM for 10 minutes:
Hang clean pull
Power clean
Split jerk

Each set of this complex will start with a deadlift up to the hang position before doing a hang clean pull. Focus on feeling out the tall position that you hit at the top of your hang clean pull, and then try to pass through that position at speed on the power clean from the floor. Finish off the set with a split jerk.

Workout of the Day
AMRAP in 12 minutes:
30 crossovers
20 sit ups
10 push jerks

Use a push jerk weight that lets you finish the 10 reps in about 2 sets throughout the whole workout. Scale the crossover volume to take no more than 45 seconds. Focus on quick transitions and short rest, with the goal of spreading the work across the whole 12 minutes as evenly and consistently as possible.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×2:20 on, 0:40 off

Workout of the Day
For time:
1,000 meter run
50 alternating dumbbell power snatches
150 air squats
50 alternating dumbbell power snatches
1,000 meter run

30 minute time cap

We’re getting some higher volume running and air squats in today. Scale the run to a distance that you can finish in less than about 6 minutes. The squats also shouldn’t take much longer than that, so keep an eye on the clock when you start them and consider cutting the number down and moving on if you’re still a ways out from being done with 150 after 6 minutes. Use a dumbbell weight that you’re very comfortable with; 100 total reps of the dumbbell snatch is also on the high end.

The 1,000 meter run is left out of the garage doors, left on 2nd street, all the way to Cantrill and back.

standard: 35/20
rx: 50/35
sport: 50/35, 200 air squats
metcon: 3×5:00 on, 2:00 off

Workout of the Day
AMRAP in 18 minutes:
12 lateral burpees
8 front rack lunges
4 overhead lunges

Every 3 minutes, run 200 meters (6 total runs, at: 0:00, 3:00, 6:00, 9:00, 12:00 and 15:00)

Pick up where you left off when you return from each run.

Use a barbell weight that’s possible but challenging to hang on to for all twelve reps of the lunges; it should be a bit of a debate later in the workout whether you drop it or push through to the end of the overhead lunges. Try to pace the AMRAP portion so that you can quickly transition into and out of the runs that interrupt every 3 minutes.

standard: 75/55
rx: 95/65
sport: 95/65, 300 meter run
metcon: 6×2:00 on, 1:00 off