Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Pre-run and Double-under mobility

Then

Wallball cluster practice

Strength / Skill:

N/A

Work Capacity:   

Partner WOD for time:

1 mile run together

Then: U-go-I-go

150 Double Unders
75 Sit ups
50 Wallball Clusters (20/14)
75 Sit ups
150 Double Unders

Then:

1 mile run together

Finisher / Core / Accessory:

Calf/feet smashing session)

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Three super sets of:

A. Supinated-Grip Barbell Rows x 10 reps (build to a medium weight – pull the barbell with strict control to your belly button and look for engagement in you lower lats)

B. KB Z Press Eccentric Isometrics: Build up to challenging weight with 5-3-1-1 Tempo

(Pressing is internal torque, engage the lats and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged. You should be moving in slow-motion…eyes close and really try to feel all the correct engagement)

Strength / Skill:

Supersets of:

Rope climb modifications

Ring-push-ups

Work Capacity:   

1-Arm Press
Work up to a max weight for 8 reps with a barbell for each arm.
Focus on the lats and pecs throughout this movement. On the descent, you should feel yourself almost cramping through your lats & ribs and internal obliques. If you don’t, try harder. On the ascent shift to the external obliques. At the end of this movement, my lats feel like i just did lat pulldowns, and that’s the idea. This is a press on the way up, so create internal torque.
1-Arm Press seminar demo
https://instagram.com/p/BQRZuYRgcd4/
1-Arm Press Julien
https://instagram.com/p/ydOdk8i8zo

Finisher / Core / Accessory:

“Sally Up Sally Down” MB Press

Rest then

AMRAP 6 minutes of: (As Many Reps As Possible)
– MB Front squats 5 reps
– MB Press 5 reps

(30/20lbs)

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Jerk Clinic

Strength / Skill:

N/A

Work Capacity:   

“Freddy’s Revenge”

Five rounds for time of:

5 Shoulder to overhead (85/55kg)
10 Burpees

This is one of the “milder” Hero-WODs that I have no major issues with. Bars come from the floor so scale appropriately.

Finisher / Core / Accessory:

Rear Delt Finisher
Shoulder smashing/balling session

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Dumbell JM Press 2 x 10 reps

Strength / Skill:

Floor Press (8/5/2/1/1/1/1)
3 minute rest periods between singles

Work Capacity:   

Burgener Warm-up with dowel and empty bar

Then

5 rounds for time:

21 Sit-ups
7 Hang Power Snatch (40/25kg)

Finisher / Core / Accessory:

Rear Delt Finisher
One set of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Go light, very light

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Three sets of:
Landmine Rows x 6 reps each arm

For the folks with good execution, start adding some resistance.

Strength / Skill:

Three sets of:
Supinated-Grip Barbell Rows x 10 reps
(for max weight – pull the barbell to your belly button and look for engagement in you lower lats)

Work Capacity:   

For time:

18-12-9

Front Squat (60/40kg)
Lateral over-the-bar burpees

Finisher / Core / Accessory:

Myotatic Crunch 3 x Max reps

Posted by & filed under Uncategorized.

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 working sets.
2. Snatch balance no dip): 2, 1, 1, 1, 1, no misses but need speed and drive under bar.
3. GHD hip extensions: pause at parallel….3 sets x 5 reps….use weight if you can….if not use your body weight.

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

KB/DB Z Press Eccentric Isometrics 3×5: Build up to challenging weight with 5-3-1-1 Tempo

(Pressing is internal torque, engage the lats and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged. You should be moving in slow-motion…eyes close and really try to feel all the correct engagement)

Strength / Skill:

Crane Level and below:

Earthquake Bar Z Press
Build to a heavy 5

Tiger Level and above:

HSPU Practice up to a deficit of a couple of inches or so. Work on form and NOT on volume.

Work Capacity:   

Partner WOD:

AMRAP for 15 min:

3 Strict HSPU
3 Strict Pull-ups
14 Box jumps

One athlete will run around the small block 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:

Side plank with arm fully extended.

If you are new to this position accumulated 90 seconds on each side with appropriate breaks.

If you are comfortable then add movement by dropping your hips to the floor and then squeezing your obliques to raise your hips as high as possible while maintaining balance for 2×10 reps

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

2 sets of 5 reps of the Jefferson Squat Opener

The point of the Jefferson is to teach External Torque.

Understand that when we say push your knees out (not past the ankles) we are talking about rotation NOT abduction. This is an Opener, not a lift so the point is form & quality.

Keep your knees on top of the ankles and the shins as vertical as possible. Move inch by inch on each rep.

Strength / Skill:

Front Squat (8/5/2/1/1/1/1)
3 minute rest periods between singles

Work Capacity:   

EMOM for 20 min:

Min 1: Row (cal)
Min 2: KB Swings (24/16kg)
Min 3: SDHP (40/25kg)
Min 4: Rest

Finisher / Core / Accessory:

Banded-good-mornings x 100 reps (light and fast)

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Hang Clean & Jerk Clinic

Strength / Skill:

N/A

Work Capacity:   

“Wonder Woman”
Run 800 meters
30 KB swings
30 pullups
Run 800 meters
30 box jump, 24 inch box
30 Wallballs (20/14lbs)
Run 800 meters and complete 30 burpees while on the run.
30 Hang Clean & Jerks (30/20kg)
MB Carry small block

Finisher / Core / Accessory:

N/A

Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

Three super-sets of:
Landmine Rows x 6 reps
(look for engagement in you lower lats)
KB Floor Press
(lat engagement and internal torque on the push)

Strength / Skill:

A. Wide-Grip Strict Pull-ups 2 sets of max reps. When/if you can get to 8 reps STRICT, start adding weight. The point here is to find a width at which you cannot default to your traps and have to engage your latissimus dorsi to the max. The elbows are pointing toward the floor.

B. Super-set these with dips…you choose rings or matador but these will be done strict…again look for lat engagement and internal torque on the push.

Work Capacity:   

A. Box Squats
Key points are:
• Set up the box to above parallel.
• On the way down keep those external obliques engaged hard.
• DO NOT SLAM YOUR BUTT ON THE BOX
• Once you reach the bottom of the squat, rock back slightly while maintaining tension in those external obliques.
• Explode up. This is the crucial part and the whole point of the exercise. If you do this right, the weight will fly up in a very tight, compact movement. If it feels slow or the weight is taking you forward, you did not load the obliques properly.
• A medium stance is good on this, narrow if you prefer.
• Do these barefoot.

B. 1-Arm Press Work up to a max weight with a barbell for each arm.

Focus on the lats and pecs throughout this movement. On the descent, you should feel yourself almost cramping through your lats and ribs. If you don’t, try
harder. At the end of this movement, my lats feel like i just did lat pulldowns, and that’s the idea. This is a press on the way up, so create internal torque.

1-Arm Press seminar demo https://instagram.com/p/BQRZuYRgcd4/

1-Arm Press Julienhttps://instagram.com/p/ydOdk8i8zo

Finisher / Core / Accessory:

8 rounds EMOM:

20m banded partner sprints