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Morning: Weightlifting Club


 

Evening Olympic Weightlifting Fundamentals

*Barbell cycling beginning with

(a) Burgener Warm-up and

(b) Skills transfer exercises then (

c) Burgener barbell cycling

1. BARSKI snatch:   5 sets X 3 reps do not put bar down between reps.
2. Snatch balance, no dip: 3 sets X 2 reps.  You select the weight.
3. Snatch balance with a dip: 3 sets X 2 reps.

 

 

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Activation / Opener

EMOM 5 min:
DB/KB Row x 5 reps for each arm (pull to your pocket without hip rotation OR shoulder retraction…*feel* your lats)
Z-Press x 6 reps

Strength / Skill


Push Jerk Clinic

If you are comfortable with the movement then you may work on building to a heavy single for the day.

Work Capacity

Partner WOD:

EMOM 20 min 5 stations:

HSPUs
DUs
Row
Burpees
Assault Bike

Partner A works for 30 seconds then switches with Partner B. One partner working at a time. Absolutely murder yourself in that 30 seconds, with good form of course.

Pairs start at different stations and spend ~4 minutes at each.

NB: Set the clock to 40 intervals of 30 seconds with 10-second breaks to accommodate the change-overs

Finisher / Core / Accessory

Plank Pike-up on the Concept2 rower 2 x 8 reps.

Try the tuck variation first and if comfortable with that move on to the straight leg version.

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Activation / Opener

(A) External Obliques Opener 1 min on, 1 min off for 2 rounds
(B) Squat-Morning Back Squats 1 min on, 1 min off for 2 rounds (if this is starting to get comfortable then go up in weight on the second round)

Strength / Skill

Back Squat

Ladies

*E3MOM for 21 minutes you will give me 3-5 reps of Back Squats starting with 55% of 1RM +7.5kg;
*Do no more than 5 reps so each time you hit that number you have to increase weight in the next round by about 5kg;
*If you get less than 3 reps that is fine…I now want you to stay at the same weight for the remaining sets until 7 sets are completed.

Gentlemen

70% of T1RM + 7.5kg x 3 reps
80% of T1RM + 7.5kg x 3 reps
90% of T1RM + 7.5kg x Max reps
T1RM x Max reps

Max reps means TYQ…your spotter should help you get that bar back up on the final rep.

[21-min cap]

Work Capacity

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters (45/30kg)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc..

Finisher / Core / Accessory

Double-leg kick-backs x 100 reps for time.

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Activation / Opener

Alt EMOM 10 min:

DB/KB Row x 5 reps for each arm (pull to your pocket without hip rotation OR shoulder retraction…*feel* your lats)

DB/KB Floor Press x 5 reps each at medium weight (Pressing is IT so engage those External Obliques)

Strength / Skill

N/A

Work Capacity

0-12 minutes:
Minute 1: Row for Calories Minute 2: ME Strict Pull Ups Minute 3: Rest
13-24 minutes:
Minute 1: Row for Calories Minute 2: ME Push Ups Minute 3: Rest
25-36 minutes:
Minute 1: Row for Calories Minute 2: ME KB Swings (24/16kg) Minute 3: Rest

Finisher / Core / Accessory

N/A

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Activation / Opener

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) External Obliques Opener (Leg Raise Variation)
1 min on, 1 min off for 2 rounds

(C) Jefferson Opener
1 min on, 1 min off for 2 round

Strength / Skill

TAO

Sumo Deadlift off blocks & Broad Jumps
EMOM 7mins, 5 reps of each exercise. Both exercises on the minute.
Sumo Deadlift TAO
Work your way up in weight and height until you find your 5 rep max. And use that for the EMOM.

This session will be designed to work toward allowing you to pull in ET from the
ground (if you already are capable of it, good for you, sumo is for you). Most people cannot achieve this because of a lack of mobility (range of motion while maintaining proper torque, in this case external torque).

Mobility depends on strength, since it relates to torque. Off the floor, you should be able to keep in ET and pull some weight. As the weights get heavier, you’ll see yourself be pulled forward and switch to IT. When this happens you will elevate the
weights using blocks until you can get back to the perfect position (all ET). So forth and so on until you pull a max 5 reps from right below the knee.
Key points are:
● You are to create external torque
● Use straps if you have to but no mixed grip. It leads to very bad habits.
● No bouncing, learn to reset each rep.
● Explode up but do not rip the bar. Find tension through those internal obliques first.
● Do these barefoot.

Broad Jumps
The point here is to get to max power. Set a mark on the floor for your max distance jump and try to hit it every single time. Be aggressive and visualize a picture in your head if you are up for a challenge. Make it count. That task-oriented mindset is most important! If you just “jump” without challenging yourself this workout will miss the stimulus we are shooting for.

Work Capacity

TYQ

500m Row and Zombie Squats

3 Rounds, each to muscle failure
No rest in between sets

500m Row: Simple, row as fast as possible. This is internal torque.

Zombie squats: choose a weight that allows you 10-12 reps and take it to the max (bars come off the floor

Finisher / Core / Accessory

N/A

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Activation / Opener

(A) External Obliques Opener 1 min on, 1 min off for 2 rounds
(B) Squat-Morning Back Squats 1 min on, 1 min off for 2 rounds (if this is starting to get comfortable then go up in weight on the second round)

Strength / Skill

Front Squat

Ladies

*E3MOM for 21 minutes you will give me 5-7 reps of Front Squats starting with 50% of 1RM +7.5kg;
*This does not mean you have to do 7 reps but certainly do no more than 7…5 is the minimum and if it feels comfortable increase the weight in the next round by about 5kg.

*If you get less than 5 reps that is fine…I now want you to stay at the same weight for the remaining sets until 7 sets are completed.

Gentlemen

65% of T1RM + 7.5kg x 5 reps
75% of T1RM + 7.5kg x 5 reps
85% of T1RM + 7.5kg x Max reps
T1RM x Max reps

Max reps means TYQ…your spotter should help you get that bar back up on the final rep.

[21-min cap]

Work Capacity

4 rounds for time of:
Row 500 meters

10 Overhead squats (40/30kg)

Finisher / Core / Accessory

Landmine Oblique Twists 2 x 10 aside.

Controlled reps with no more than 20/15kg bar. Arms locked out, shoulders/lats engaged and neutral spine.

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Activation / Opener

Muscle-up Clinic

Strength / Skill

N/A

Work Capacity

For time:
12 muscle-ups
Run 800 meters (or Row 1km)
9 muscle-ups
Run 400 meters (or Row 500m)
6 muscle-ups
Run 200 meters (or Row 250m

Finisher / Core / Accessory

Banded Triceps push downs x 100 reps (light and fast) for time.

Then:

Banded Face-pulls x 100 reps (light and fast) for time.

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Activation / Opener

(A) External Obliques Opener
1 min on, 1 min off for 2 rounds

(B) External Obliques Opener (Leg Raise Variation)
2 sets…it is quite likely that only 1-3 reps are possible here if it is done correctly…the point is to keep that kettlebell pushed up as high as possible…as soon as it dips (i.e. loss of tension), you have reached your end range.

Strength / Skill

(A) Stiff-leg Deadlift
1 min on, 1 min off for 2 rounds. This should be done with weights only AFTER you are efficient at hinging. If you are not, keep working on the Opener. Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets. Keep the weight no greater than 25% of your max deadlift.

(B) Paused Deadlifts (no shoes)
Work your way up to a challenging 5 reps with the concentric portion of the move done for the count of 5 seconds.
Key points are:
• Engage your external obliques as hard as possible throughout the
movement (This is your primary IT Arch)
•Engage your inner hamstring as hard as possible throughout the movement (This is your secondary IT Arch in the lower body)
•Engage your pec major as hard as possible (This is your secondary IT Arch in the upper body)
•This requires a GREAT deal of focus…I see too many people just zoning out when they move..

Work Capacity

On a 12-minute clock, 4 rounds of:
1 minute of KB Swings (24/16kg)

1 minute of sit-ups

1 minute of lunges

Finisher / Core / Accessory

Prone banded-leg-curls x 100 reps for time (light and fast)

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Morning: Weightlifting Club


Evening: Olympic Weightlifting Fundamentals

 

Barbell cycling beginning with
(a) Burgener Warm-up
(b) Skills transfer exercises then
(c) Burgener barbell cycling

*2 pos clean: 5 x 2 reps ( 1x hang + 1x floor)                        

*Front Squat + Jerk 1+1 x 5 sets. No more than 80% of your front squat.