Saturday, April 6th 2019

For time:
40 squat clean thrusters 115/85
40 bar facing burpees

Every 2min: 1-2 rope climb or 2-3 wall climbs

Olympic Weightlifting week of 180401

Warm-up:

Squats, leg swings, boot strappers, pvc pass-thrus, weighted scarecrows + burgener

A.  Snatch Drills

From 0:00 - 4:00
6 sets of:  3-position snatch pulls (high hang, mid-thigh, floor)

From 5:00 - 9:00
5 sets of:  2 hang power snatch + 1 OHS

From 10:00-15:00
4 sets of:  2 hang squat snatches

B.  Snatch

On the Minute x3:  1 Mid-thigh power snatch + 1 Mid-thigh Squat snatch + 2 OHS

Rest 1:00

On the Minute x3:  1 Hang power snatch + 1 hang squat snatch + 2 OHS

Rest 1:00

On the Minute x3:  2 Low-hang power snatch + 1 Low-hang squat snatch + 2 OHS

Rest 1:00

On the Minute x3:  1 Power Snatch + 1 Squat Snatch + 2 OHS

Saturday, March 30, 2019

Welcome back from the Open!!!! We are still in a deload this week because of the intensity and volume of the past month. The beauty of the open is that it exposes your weaknesses. Set your intentions this weekend for the next stage of your training. Establish an achievable, realistic  short term and long term goal for yourself and challenge yourself to stay on track and crush those goals. Let’s get after it.

A. Every 30sec for 5 sets:
On the :00—10-15 sit-ups
On the :30—Pulling practice (pull-ups/muscleups for choice reps)

B. AMRAP20:
400m Run, 25 pushups, 25 squats
400m Run, 25 dumbbell push press, 25 dB front squats (40/25#)

Olympic Weightlifting 3-29-2019

Welcome Back!  Olympic weightlifting is every Friday 5:30-6:30.  This class is for everybody - beginner to experienced lifter.  Each week we will either focus on the Snatch or the Clean & Jerk - introducing skills and drills to make you more efficient at the lifts, and a more powerful athlete.  Feel free to track your workout data in the comment section below.  I look forward to seeing you in class!  Let's get after it.

Coach K8 is coaching tonight!

A.  Warm-up:

10 Squats + 10 Leg Swings

10 Boot Strappers

10 pvc passthrus

10 pvc snatch grip strict press (behind the neck)

With empty barbell:

5 deadlifts

5 hang power cleans

5 push presses

5 good mornings

5 back squats

5 push jerks

5 front squats

B.  From 0:00-10:00: (extension of the warm-up, using light load and building each set to about 65% of heaviest clean, OR moderate load if you do not have a 1rm clean.

6 sets of:

Deadlift + hang power clean + front squat + push jerk

C. From 15:00-25:00:

EMOM10:

3-position squat clean (Mid-thigh, above knee, floor)

…using about 65% of heaviest clean, OR moderate load if you do not have a 1rm clean.

D.  If there is time left over:

Build to a 1rm strict press out of the rack

Saturday, February 16, 2019

@0:00:
AMRAP5:
9 bar facing burpees
10 ground to overhead (135/95, crx: 155/105)
21/18cal AB

@10:00:
AMRAP5:
9 bar facing burpees
15 ground to overhead (115/75, crx: 135/95)
21/18cal AB

@20:00:
AMRAP5:
9 bar facing burpees
20 ground to overhead (95/65, crx: 115/85)
21/18cal AB

Saturday, February 9, 2019

A. 3 rounds for time of:

20cal Row

20 pistols (sub box step-downs @20/16”)

-rest to 10-

B. 21-15-9

Hang power clean (95/65#)

S2OH

35 double unders

-rest to 20-

C. AMRAP 4:

DB front squat (50/35#)

Burpees over dB 

*start with 2 reps of each, then increase by 2 every round.

Super Bowl Pool

Good luck!