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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. 3 position clean: high hang x 1, mid thigh x 1, floor time x 1…..x 5 sets.
2.  Behind-the-neck jerks 3/3/2/2/1/1
3. 50 Knee-to-elbow

 

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Openers

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

(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

Pause Back Squat

Build up to a challenging double

(We are not really counting sets but looking for time under the correct torque/tension…think of the opener)

Work Capacity

Partner WOD

13 minutes to complete:

Small Block Run
60 Deadlifts (40/30kg)
60 DUs
60 Front Squats (40/30kg)
60 DUs
60 S2O (40/30kg)
60 DUs

then, in remaining time …

AMRAP Clean & Jerk
One barbell

Both partners run (at the same time)

Both partners must finish the run before starting the deadlifts

One partner works at a time

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

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 of 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

“Annie”

For time:

0.5 mile Run

Then

50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups

Then
0.5 mile Run

The middle bit has a 12-min time cap

Run fast

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

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

Double KB Clean Clinic

Work Capacity

8 rounds at each station – 20 Seconds work/10 Seconds rest:

1. Wall Walks
2. KB Goblet Squats (24/16kg)
3. Plank Ups

Rest 2 minutes

8 rounds at each station – 20 seconds work/10 seconds rest:
1. Ring Rows
2. Double KB/DB Push Press (16/12kg)
3. Tuck Ups

Rest 2 minutes

3-minute AMRAP:
Plate Ground to Overhead (20/10kg)

Rest 2 minutes

2-minute AMRAP:
Plate Ground to Overhead (20/10kg)

Finishers

N/A

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Openers

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

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)

Work Capacity

TAO
Sumo Deadlift and Wide-grip Pull-ups

EMOM 5 minutes 5 reps for both exercises building weight and height

Finishers

“SDHP Jackie”

For time:
Row 1,000 meters
50 SDHP (30/20kg)
30 Pull-ups
[15-min cap]

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Openers

Double-under Clinic

[10 min cap]

Strength / Skill

N/A

Work Capacity

“Triple 3”

For time:

3000m Row
300 Double Unders
3 mile Run

[49 min cap]

Finishers

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

Try the tuck variation first and if comfortable with that move on to the straight leg version…if that is easy add band resistance.

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Openers

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

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

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

Build up in weight…last set should be challenging.

Strength / Skill

DEMOM – 10 Minutes

5 Strict HSPUs
Double-unders

(Athlete will complete 5 Strict HSPUs at the beginning of each minute and use any remaining time to complete as many Double-unders as possible. Score is total Double-unders.)

Work Capacity

Partner WOD:

AMRAP for 15 min:

3 Strict Ring-dips
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.

Finishers

TYQ 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) 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.

Strength / Skill

Deadlift

Build up to a challenging double…focus as always is on form…imagine yourself doing those dreaded pause deadlifts.

Work Capacity

2 Rounds TYQ-EMOM:

Min 1: AAB
Min 2: Push-ups
Min 3: KB Swings (24/16kg)
Min 4: Double KB Box step-ups
Min 5: Ring-rows
Min 6: Sit-ups
Min 7: Row
Min 8: GHD Hip-extensions
Min 9: Rest

Finishers

TYQ Myotatic Crunch for 2 sets

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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. 3 position snatch: high hang x 1, mid thigh x 1, floor time x 1…..x 5 sets.
2. Snatch push press: 3, 3, 3, 3, 3
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

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

Build up in weight…last set should be challenging

Strength / Skill

Pull-up Test

Level 1
AMRAP Strict Pull-ups in 1 min (the goal is 3 and it is ok to break them up). If the strict pull up is still in the second trimester then give me one massive AMRAP of your deepest ring rows.

Level 2
You have 3 min to complete 3 x 5 Strict Pull-ups unbroken

Level 3
M – 10 Strict Pull-ups into AMRAP kipping pull-ups (the goal is 20)

W – 7 Strict Pull-ups into AMRAP kipping pull-ups (the goal is 15)

Level 4
1 set Butterfly Pull-ups TYQ
M – 40 is the goal
W – 30 is the goal

Work Capacity

EMOM – 15 Minutes

Min 1: Row 15/12 Calories
Min 2: 10 Push jerks (60/40kg)             Min 3: 15 T2B

Finishers

TYQ Banded tricep push downs  x 100 reps

and

TYQ Banded bicep curls x 100 reps

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