Blog

06/14/2018Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should not be failing on any sets.Warm-upFoam Roll 2 minutes 3 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Goodmornings 5 Rows Rest 40-60s,...

06/13/2018Warm-upAMRAP 5 of: 10 Walking Lunges w. a twist 30 Double Unders 20 Jumping Jacks Then with a barbell, 2 Sets of: 8 BB Rows 8 Hang Muscle Cleans 8 Yoga Push-ups 25 Banded Pull-aparts Rest as needed between sets. GymnasticsPull-ups (Max reps)1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted –...

06/12/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of BP Upper Complex #1: 5 Hang Muscle Cleans 5 Upright Rows 5 Push Press 5 Barbell Curls 5 Bent-over rows 5 Yoga Push-ups Rest 40-60s, add light weight.Gymnastics1a) Handstand Push-ups: 5 x 5-6. Rest 30s. Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated...

06/11/2018Warm-upPart A: Band Snatch Warm-up of: 10 Banded Pull-apart 10 Pass Thru 10 Banded Pull-apart 10 Around the World 10 Banded Pull-apart 10 OHS Part B: Snatch Complex of with an empty barbell: 2 Rounds of: 3 Muscle Snatch 3 OHS 3 Cook Squats 3 Lateral Squats on each leg then 3 Rounds of: 2 Squat Snatch on Coaches Call *Rest...

06/09/2018Warm-up"Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Make...

06/08/2018Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.Warm-upAMRAP...

06/07/2018Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.Warm-upGrab a lax ball OR Foam Roller and Spend 60s on Each Adductor then, 2 Rounds of: 6 Cook Squats https://www.youtube.com/watch?v=0QXXXzsHJ5o 4 Lateral...

06/06/2018Warm-up400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of: 1-Arm KB Swing – R 1-Arm KB Swing – L KB Push Press – R KB Push Press – L Single Arm KB Row – R Single Arm KB Row – L Lateral Burpee over...

06/05/2018Warm-upWith a foam roller or Lax Ball Spend 90s on each Lat then, Grab a barbell and perform 2 Rounds of: 20 Strokes on the Erg (10,5) Push ups 5 Hang Power Cleans 3 Shoulder Press 3 Push JerksWeightliftingFloor Press (Weight)1a) Floor Press: Work to a 1RM. Rest 60s. – Build to a...

06/04/2018Warm-up2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rolling V stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)WeightliftingFront Squat Box...