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Openers

Seated 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!

The medball is not allowed to touch your chest…keep squeezing it in between your wrists.

The idea is to go as far overhead as you can over time WHILE maintaining engagement in the external obliques and pec major.

Strength / Skill

Push Press & Jerk Clinic

Yes, again…skill comes from repetition.

If you are comfortable with the movement then you may work on your clean & jerk…clean from you most comfortable starting point.

Work Capacity

Run and GtO TYQ

3 rounds:

Small block run
Ground To Overhead TYQ

No rest in between sets

Run: Simple, run as fast as possible.

Ground To Overhead: choose a weight that allows you 10-12 reps and take it to the max.

If you need more than 3 deep breaths, you are done with the set.

You may sub in Hang to Overhead or Shoulder to Overhead but with the same rules.

Finishers

TYQ Banded Tricep push downs x 100  reps

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Openers

E2MOM for 10 minutes super-sets of:

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

Supinated-grip Barbell Row x 5 reps (pull to below your belly button)

Build up in weight…that fifth set should be challenging

Strength / Skill

Pull-up Progressions

Level 1
*5×5 Self-assisted pull-ups
>Easy: https://www.youtube.com/watch?time_continue=15&v=MjSbLLOldCQ
>Harder: https://www.youtube.com/watch?v=1g3QTyIEerM
>Hardest: https://www.youtube.com/watch?v=1g0-s4dtN8I
*3×8-12 Bicep Curls with DB/KB/barbell…very slow on the eccentric

Level 2
*Tabata kipping pull-ups.
Try to get more reps each week. When starting out you may not be strong enough to do even one pull up in the later rounds. That’s OK. It will improve.
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks in between sets. Add 5/week until you go to level 3

Level 3
*3 sets max strict pull-ups. Rest 2 minutes between sets
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks in between sets. Add 5/week until you go to level 3

Level 4
*3×5 weighted strict pull-up.
Rest 3 minutes between sets. Go up 2.5 or 5lb a week.
*Butterfly pull-up practice if you still need to work on it or if you want to develop it

Level 4+
*5-10 minutes practice of strict false grip ring pull ups in hollow rock position. Go as high as possible.
*5×5 muscle-up transitions from toes.
https://www.youtube.com/watch?v=NKPiNk0IQis&feature=youtu.be

Work Capacity

Partner AMRAP 20 Minutes:

7 of your strictest push-ups
7 MB Wrist-clamp Thrusters
28 Double-unders

One athlete will row 400 Meters 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.

Finishers

TYQ Rear-delt band pull-aparts x 100  reps

and

TYQ Banded bicep curls x 100 reps

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

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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.  2 position snatch: mid thigh x 1, floor x 1…..x 5 sets
2.  Snatch balance: 2, 1, 1, 1, 1, no misses but need speed and drive under bar!!
3. Roman chair sit ups on glute ham bench: go to parallel….hold at that position for 2 sec,  then all the way up.  3×10.

 

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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

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

Alt EMOM:

Min 1: 3 x Bear Complex

Min 2: 15/12 Cal row

Need an extra challenge? Then go for the Russian Bear Complex https://www.youtube.com/watch?v=XYxIriPn1Dk

Finishers

TYQ Myotatic Crunch for 2 sets

and

TYQ Plank Pike-up on the Concept2 rower or using rings for 2 sets.

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Openers

E2.5MOM for 10 minutes super-sets of:

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

KB/DB Z-Press x 10 (more advanced athletes should begin to use the final two sets to do Strict HSPU variations)

Build up in weight…last set should be challenging

Strength / Skill

Pull-up Progressions

Level 1
*3 sets of  8-12 banded pull-ups.
If you go over 12 move to a band with less resistance. If banded pull-ups are too difficult you can do self-assisted pull-ups until you are capable to progressing to the band
*Accumulate 25 ring rows.
Move up 3-5 reps a week until you move to level 2.
If you can string together more than 10 in a row make the movement more difficult by being more parallel with the floor.
*Accumulate 25 banded face-pulls. Move up 3-5 reps a week until you move to level 2.

Level 2
*EMOM 1-3 strict pull-ups for 5 Min.
Every week either try to get more consecutive pull-ups or add a minute.
Do not go over 10 minutes. Goal is to do more each week.
*Tabata kipping rocks
(4 minutes, 20 sec work, 10 seconds rest).

Try to stay consistent within rounds.
*Accumulate 20 hollow rocks.
Add 5/week until you go to level 3.

Do a max set of strict pull-ups before and after hollow rocks

Level 3
*EMOM 3-8 strict pull-ups for 5 Min.
Every week either try to get more consecutive pull-ups or add a minute.
Do not go over 8 minutes
*20 kipping pull-ups as fast as possible and in the least amount of sets.
Go up 5/week but do not exceed 40. If you hit 40 while still in level 3 try to beat time each week.

Level 4
*EMOM for 4 minutes. 20 seconds of unbroken kipping/butterfly pull-ups.
If you drop off the bar in the 20 second period do not jump up till the next minute.

Go up 1 minute a week until you get to 6 minutes.

Level 4+
*5-10 minutes practice of false grip kipping ring pull ups (https://www.youtube.com/watch?v=MQ1v98DyFRQ&feature=youtu.be)
*20-30 reps of proximal ring wrist rotations with as little leg assistance as possible

Easy: https://www.youtube.com/watch?v=pYFK7TvZmtg

Harder: https://www.youtube.com/watch?v=LC1RziuyLlo

Hardest: https://www.youtube.com/watch?v=C2ziwRClxoc

Work Capacity

“Helen”

3 rounds for time:

Small Block Run
21 KB Swings
12 Pull-ups

Scale to movements that allow you to maintain a blistering pace throughout the workout…no breaking it up…consistent flow

Finishers

TYQ Banded face pulls  x 100 reps

and

TYQ Banded bicep curls x 100 reps

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

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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.

Endurance workouts are cyclical/rhythmical movement and so IT-dominant.

Spend a good 11/12 minutes on the openers and then 15/20 minutes practicing movements in the WOD below.

Strength / Skill

N/A

Work Capacity

Partner 30 minute AMRAP:
Partner 1: (timekeeper)

5 Chest to Bar Pull ups
10 Wallballs (20/14lbs)
15 American KB Swings (24/16kg)

Partner 2:
Row for Max Calories

Note: Alternate rounds with your partner.

Finishers

N/A

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Openers

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

*New setup to play around with:
-The entire eccentric phase will be done in IT until you are just below parallel.
-So yes that means that the isometric hold in the hole is in IT.
-What does this mean in practice?

1. Engage your external obliques, pecs and inner hamstring…(pecs? Hold the bar in the back-rack with a crucifix position and try “bending” it around your neck).
2. Hinge to your max range…then send your hips back and down as far as you can while maintaining IT (that does not mean your knees cave in).
3. Drive out of the bottom in IT (send the hips back while maintaining your back-angle) and only switch to external torque once through parallel…i.e. the movement from just above parallel should look like an Anderson Squat.

Strength / Skill

TAO
Anderson Squats & Box Jump

We are going for around 5 rounds of 5 reps on the Squats looking for explosive power.

After each set of squats, you will perform 5 Box Jumps.

Build up in weight and height.

Breaks should be short…ideally this should be a 5-min EMOM

Focus points are:
● This exercise will allow us to train the squat pattern (think jumping).
● The bar should be set up in a way that, at the beginning of the lift, your hips are above parallel.

Here is the demo vid: https://youtu.be/55WKyyQ8auQ
● This movement is all external torque so you are looking to engage your glute medius, internal
obliques, outside hamstring and quads to the max.

Work Capacity

Conga…

3 rounds of:

20/15 Cal on the Bike as insanely fast as possible…I want you to flat line…

Straight into 20/15 Cal on the Rower as insanely fast as possible…I want you to flat line…

Straight into (btw no more than 2 and quarter minutes should have elapsed by now in any round) TYQ Wallballs

Score is total reps of wallballs.

Finishers

N/A

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Openers

AMRAP 7 min:

10 MB Wrist-clamp Ring Rows
10 Push-ups
10 MB Wrist-clamp Z-Press

This is a cyclical warm-up…stay in IT especially on the Z-Press…go to where your mobility allows you to engage your pec major (so nobody is going directly overhead).

Strength / Skill

Pull-up Progressions

Level 1
5×3-5 banded pull-up.
If you can go over 5 reps scale up to a more difficult progression. You should attempt a smaller band than day 1.
*3 sets of a max hang from a pull bar with 1 minute rest. This is to help build grip strength. If you can do more than a minute then you can skip.
*5×5 Self-assisted pull-ups
>Easy: https://www.youtube.com/watch?time_continue=15&v=MjSbLLOldCQ
>Harder: https://www.youtube.com/watch?v=1g3QTyIEerM
>Hardest: https://www.youtube.com/watch?v=1g0-s4dtN8I

Level 2
*AMRAP strict pull ups as possible in 4 minutes.
*3×1 pull ups with 3-4 second negative on the way down.
Go up 1 rep a week. Focus intently on lowering very slowly.

Level 3
*AMRAP kipping  pull-ups as possible in 3 minutes.
*Butterfly or kipping pull-up practice

Level 4
*40 pull-ups as fast as possible.
Go up 5 a week until you get to 60. Once at 60 then try to beat your time each week.

Level 4+
*3 x 5 false grip ring rows at highest incline possible.
*10×1 jumping up to a ring dip at lowest possible height (https://www.youtube.com/watch?v=bifXQhcGdbc)

Work Capacity

Team WOD!

Teams of 2, complete a 20 minute row for max calories.

Alternate every 25/20 Calories.

Buy in: 10 Tuck ups or 6-8 Toes to Bar
Cash out: 2 Wall-walks

Finishers

TYQ Myotatic Crunch for 2 sets

and

TYQ Plank Pike-up on the Concept2 rower or using rings for 2 sets.

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Openers

Shoulder-burner

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Go light or you will die.

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  7min AMRAP

5 Burpee Box Jumps (24/20″)
10 KB Swing (24/16kg)
10 Thrusters (20/15kg)

Partners must alternate full rounds

Finishers

TYQ Banded Tricep push downs x 100  reps

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Openers

E2.5MOM for 10 minutes super-sets of:

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

Pronated-grip Barbell Row x 10 reps (pull to your chest in IT)

https://www.youtube.com/watch?v=mOAEDvCEPFk&t=112s

Build up in weight…that fourth set should be challenging

Strength / Skill

Pull-up Progressions

Level 1
*5×5 Self-assisted pull-ups
>Easy: https://www.youtube.com/watch?time_continue=15&v=MjSbLLOldCQ
>Harder: https://www.youtube.com/watch?v=1g3QTyIEerM
>Hardest: https://www.youtube.com/watch?v=1g0-s4dtN8I
*3×8-12 Bicep Curls with DB/KB/barbell…very slow on the eccentric

Level 2
*Tabata kipping pull ups.
Try to get more reps each week. When starting out you may not be strong enough to do at-least one pull up in the later rounds. That’s OK. It will improve.
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks in between sets. Add 5/week until you go to level 3

Level 3
*3 sets max strict pull ups. Rest 2 minutes between sets
*Bicep curls 3×10-12.
Accumulate 20 hollow rocks in between sets. Add 5/week until you go to level 3

Level 4
*3×5 weighted strict pull-up.
Rest 3 minutes between sets. Go up 2.5 or 5lb a week.
*Butterfly pull-up practice if you still need to work on it or if you want to develop it

Level 4+
*5-10 minutes practice of strict false grip ring pull ups in hollow rock position. Go as high as possible.
*5×5 muscle-up transitions from toes.
https://www.youtube.com/watch?v=NKPiNk0IQis&feature=youtu.be

Work Capacity

Partner 10 min AMRAP

10 T2B
10 Wall Balls (20/14)
10 Medball Sit-ups

While Partner 1 completes AMRAP, Partner 2 will row for calories.

Switch as you want

If AMRAP partner rests >3 sec, rowing partner must stop and cannot restart the row until AMRAP works.

Transition to the wall does not count as rest

Finishers

TYQ Rear-delt band pull-aparts x 100  reps

and

TYQ Banded bicep curls x 100 reps

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