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Programming Notes

Tough weekend on the body for everyone that hit Friday Night Lights. Im sure many of you may also be repeating the open workout today. Because of that the oly lifts today will therefore be focused towards barbell cycling, with the aim technical perfection over load. This heavy oly cycling is likely to pop up over the open, so not only is good prep for this scenario, but will be a good addition today to get everyone moving again keeping the % moderate. The reaminder of the session is some accessory work. We will add in the pausing low bar back squat today to work the entire lower body and back. Make sure to keep shins vertical, wider stance and hold at parralell feeling for more hamstring/glute recruitment. When done right this can often feel like a deadlift, with more hinge from the hips and great addition to develop hip power & lower back strengthening in the second pull of oly lifting. This is synced in with some upper body push/pull work for balance & maintenance.

Warm Up

3 Minute Aerobic + 3 Mnute Foam Roll tight areas 10 Minute AMRAP Shinbox Stretch x 45 secs e/s Couch Stretch x 45 secs e/s Front Rack Bands x 30 sec e/s Band Pull-Throughs x 10 reps @ 2011 Mini Band Walks x 10 + Mini Band Squats x 10 Single-Arm Ring Row x 5 reps each arm @ 2111 Reverse-Grip Push-Ups x 10 reps @ 2111 30 Second Supinated-Grip Hang from Pull-Up Bar Cossack Squat x 5 reps each leg @ 2111 Then w/empty barbell perform 3 Min AMRAP of... 5 Hang Muscle Clean 5 Full Grip Front Squats 5 Press/Jerk TIME CAP - 20 MINUTES

Oly Lifting

Every 1 min for 20 mins: Clean & Jerk

1 Clean & Jerk, 80% 1RM Every 1 min for 20 mins.

Spend 4 Minutes getting set. Goal is technical perfection for all 20 reps. Scaled perform Deadlift + Hang Clean + Press/Jerk x 1-2 reps OTM.

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Strength

Lifting: Back Squat (Low Bar) Pauseds, Single Arm Rows and Tempo Ring Dips

Back Squat (Low Bar) Paused 5-5-5-5-5, using heaviest weight per set Single Arm Row 6-6-6-6-, using heaviest weight per set Tempo Ring Dip 12-12-12-12-, using heaviest weight per set

In remaining time work through these as a tri-set. Low Bar Pause Back Squat - Build to a 5-RM @ 33X1 (Keep tension throughout the body. Do NOT relax at the bottom of the squat, stay around parallel with as much tension in the glutes, quads and hamstrings as possible.) Single Arm PRONATED Row off support x 6 reps each arm @ 21X0 Tempo Ring Dips x 10-12 reps @ 2111. Scaled perform with bands or off boxes

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WOD

WOD 1 Lap DB Waiter Carry 10 DB Thrusters 10 Weighted V-Ups 10 Cals Skii 1 Minute rest

Nothing assigned for February 26, 2018

Warm Up

2 Minute Aerobic Couch Stretch x 45 secs es Front Rack Bands x 30 sec e/s Mini Band Walks x 10 + Mini Band Squats x 10 Single-Arm Ring Row x 5 reps each arm Reverse-Grip Push-Ups x 10 reps Cossack Squat x 5 reps each leg

Strength

4 rounds of 3 Front Squat 3 Negative Pull Ups

WOD

AMRAP 20: 8 Toes to Bar/Hanging Knee Raise 10 Dumbbell Hang Clean and Jerks (12/8) 12 Calorie Row


Gym Activity

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