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Openers

Double-under Clinic

Triple-unders if you are proficient.

Strength / Skill

N/A

Work Capacity

“Triple 3”

3 rounds for Time:

1,000 meter Row
100 Double-Unders
1 mile Run

Finisher / Core / Accessory

Smash your calves

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Openers

Three super-sets of:

KB/DB Floor Press x 10
(lat engagement and internal torque on the push)

DB/KB Rowx 10 reps for each arm (pull to your pocket without hip rotation OR shoulder retraction…

Strength / Skill

Partner TYQ

1. DB/KB Bench Press: find a weight with which you can do more than 15 reps but no more than 20.

2. Neutral-grip strict pull-ups: find a strict variation with which you can perform >12 reps but no more than 20

3. DB/KB Bench Press and Neutral-grip strict-pull-ups TYQ
2 rounds TYQ and rest as needed.

This is all IT so External Obliques, Pec Major and Teres Major

Work Capacity

Rear-delt raises and KB bicep curl TAO

EMOM for 5 minutes 5 reps of each exercise…this should be heavy enough such that the final round is a major struggle…

All External Torque…so explosive.

Finisher / Core / Accessory

TYQ Banded bicep curls
100 reps (light, fast and unbroken for as long as possible)

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Openers

Jefferson Opener
1 min on, 1 min off for 2 rounds

This is not about doing many reps…it is about time under the correct tension

Strength / Skill

Sumo Deadlift Clinic

1. Emphasis on stance (https://www.youtube.com/watch?v=To0BlFidB0o)

2. Setup, perpendicular shins and shoulder position
(https://www.youtube.com/watch?v=ggWZZO40xfU)

Use this time to build up to a challenging single.

Work Capacity

“Wood”

5 Rounds For Time:

Small block run
10 Burpee Box Jumps
10 SDHP (40/30kg)
10 Thrusters (40/30kg)

Rest 1 minute between rounds

[25 min cap]

Finisher / Core / Accessory

TYQ
Myotatic Crunch
 for 2 sets

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Morning: Weightlifting Club


Evening: Olympic Weightlifting Fundamentals

(a) Burgener Warm-up
(b) Skills transfer exercises then
(c) Burgener barbell cycling
Then
1. 2 position snatch: floor, mid-thigh,    Perform 5 sets.
2. Snatch balance no dip: 3 sets x 2 reps.  Medium weight.  Hold in bottom for 2 sec. of each squat.
3. 100 ab mat sit ups total.  Use weight behind head.

 

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Openers

Three super-sets of:

DB/KB Rowx 8 reps for each arm (pull to your pocket without hip rotation OR shoulder retraction…

KB/DB Z-Press x 8
(lat engagement and internal torque on the push)

Strength / Skill

Five super-sets of:

Wide-Grip Supinated barbell rows

The point is to choose a weight that allows you to get 5-7 reps. If you can do more than 7 reps, add weight.

Barbell Z-Press build to a challenging 5 reps (use the rig and face same direction as the J-cups)

Work Capacity

Partner AMRAP for 15 minutes

3 Handstand Push-ups
9 Pull-ups
18 Box Jumps (24/20″)

One athlete will row 500 metres while the other completes as many rounds/reps of the AMRAP as possible.

The athletes will then switch, with the athlete coming off the row picking up right where the other athlete left off.

Finisher / Core / Accessory

TYQ
Banded Triceps push downs
 x 100 reps

(Light, fast and unbroken for as long as possible)

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Openers

(A) Squat-Morning Back Squats*
1 min on, 1 min off for 2 rounds

*New setup here

(B) Bulgarian Split Squat
2 sets of 10 reps…super controlled…this is an opener. Use the starting position and dowel as in this setup here https://www.youtube.com/watch?v=jsqHtV04LuY

Strength / Skill

Front Squat Eccentric-Isometrics

3×5 @ 40/50/60% with 5-3-1-1 Tempo with your eyes shut.

If you are feeling adventurous bring out the Earthquake Bar or go for two KB’s in front-rack.

Work Capacity

For Time:

30 Back Squats @ BW
1 Mile run (2 x big block)

20 Back Squats @ BW
800m run (1 x big block)

10 Back Squats @ BW
Small block run

[25 min cap]

Finisher / Core / Accessory

TYQ
Banded-good-mornings
 x 100 reps (Light, fast and unbroken for as long as possible)

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Openers

Turkish get-up clinic

Strength / Skill

N/A

Work Capacity

On a running clock, complete:

0 – 10 minutes:

8 minute AMRAP:

20 Plate Ground-to-Overhead (20/10kg)
40 Double unders

2 minutes Rest

10-20 minutes:

20 Alt Turkish Get Ups (24/16kg)

20-30 minutes:

8 minute AMRAP:

10 Box Jumps (24/20″)
10 Burpees

Finisher / Core / Accessory

N/A

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Openers

(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) T-Spine Opener
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)
In 5 sets work your way up to a challenging 5 reps with the concentric portion of the move done for the count of 5 seconds. Active pause at the bottom is for 2-3 seconds…BTW this means you will be using relatively little weight…I am in the 40-60kg range.
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

“DT”

5 Rounds For Time

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

(70/45kg)

Finisher / Core / Accessory

N/A

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Openers

EMOM 5 min:

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

Strength / Skill

Cyclical Warm-up:

AMRAP in 6 minutes of:

10 DB/KB Alt Renegade Rows (total)
10 DB/KB Presses
10 DB/KB Front Squats

Work Capacity

“Del”

For Time:
25 Burpees
Small-block MB Run (20/14lbs)
25 C2B Pull-ups
Small-block MB Run (20/14lbs)
25 Handstand Push-ups
Small-block MB Run (20/14lbs)
25 C2B Pull-ups
Small-block MB Run (20/14lbs)
25 Burpees

Finisher / Core / Accessory

400m MB carry AHAP breathing through the nose and keeping the external obliques engaged all the way

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Openers

Medball Wrist-clamp Press-Out to Sally Up Sally Down

This is all in IT…so external obliques and pec-major engagement is paramout…focus!

Strength / Skill

Bench Press Eccentric-Isometrics & DB Z Press (Supersets)

Bench 3×5 @ 40/50/60% with 5-3-1-1 Tempo with your eyes shut.

(https://www.youtube.com/watch?v=CN9IYjtpQ3Y)

DB Z Press 3 x 8 buidling to a challenging 8 reps.

(https://www.youtube.com/watch?v=fo1Y8Yc7hc0)

Work Capacity

For Time:

100 Double-unders
50 Push-ups
40 Toes-to-bars
30 Shoulder-to-overheads (40/30kg)
30 Front Rack Lunges (40/30kg)

Finisher / Core / Accessory

TYQ Banded face pulls

100 reps (light, fast and unbroken for as long as possible)