Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Lift and a heavy “core” workout 😉 SKILL/POWER: 2 Rep Split Jerk (Left then right leg) * Work to a heavy for the day or possibly a new 2RM if you’re feeling good and strong * 15-20 minutes WORKOUT: :30 Hanging L-Sit Hold 5 Clean & Jerks (80%
Last week before some new assistance work! POWER/STRENGTH/POSITION: 1 Power Snatch + 2 OH Squats + 1 SQUAT Snatch + 2 OH Squats * Position is more important that weight today, but try to work up to the best weight possible in just 15 minutes ASSISTANCE: 1 minute
Little Split Jerk variation we have never tried before… POWER/SKILL: 1 Back Rack Split Jerk + 1 Front Rack Split Jerk * Attempt to alternate legs for as long as you can, but you can do your dominate leg for the final few heavy sets * 15-20 minute to
Speed, speed, speed! INJURY PREVENTION: 1 rep at the “ITY” positions x 15 total sets with 5-8# weights + 30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep) * 1 set total POWER/SKILL: Every minute on the minute x 6 minutes:
Bars, balls and carries! INJURY PREVENTION: “Y” Plate Raises + External Rotation x1 “I” Plate Raises + External Rotation x1 10x through going slowly with a slightly heavier plate + Ring Row Hold x :45-60 secs (1 set only for QUALITY) POWER/SPEED/SKILL: Power Snatch Clusters 1-1-1-1-1 (5-10 secs
Practice time for 17.2… SKILL/POWER: Work Kipping Pull Up (Chin & CTB… Keep low volume if your pulling strength is still developing) and/or Toes 2 Bar skills… Do these between your skill sets for Thrusters… Hang Clean the barbell into position… Try to work through the first
Open skills and an “oldie”… SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*
Final squat Friday before we switch things up next Friday! STRENGTH: Front Squat 10-8-6-4-2-1 * Steadily work up working the following guidelines: 10 – 60-65% 8 – 70-75% 6 – 75-80% 4 – 85-90% 2 – 90-100% 1 – 95-101% * 20-25 minutes to work through all six
Fit! WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse
Squat training… Week 2! STRENGTH/STRENGTH ENDURANCE: Building off last week… Warm ups: 6-8 minutes 60% for 3 Front Squats & 6 Bk Squats 70% for 3 Front Squats & 4 Bk Squats Work Sets: ALL WITH 80% 1RM FT SQ Set 1 – 3 Front Squat (2:00 clock)
6 workout day? 😉 POWER/SKILL: 3 rep Mid-Thigh SQUAT Clean (Pause for 3 secs at the Mid-Thigh position before sliding back up & finishing… Feel your hammies stretch!) * Just 15 minutes to go heavy on this * Do a 50% strict CTB Pull Up set between each set
Snatch test! POWER TEST: Power Snatch 1RM (Hang or Floor) * Floor is preferred * Be perfect on the early, lighter sets so you’re ready for the heavier ones… Bar only skills: – OH Squat, Snatch Balance, High Hang with Pause, Below Knee with Pause & Mid-Shin
Last week of volume building on Front Squats… STRENGTH: Front Squat * Try to add 2 reps onto every set from last week as long as you can successfully complete all reps… Shouldn’t be easy though (If last week’s sets were really tough do a 1 rep add on
Back to Cleans! Really trying to perfect the individual positions for this lift as we start working further along in the coming weeks… POWER/SKILL: Every 1:30 for 10 rounds (15:00 total) perform the following: High Hang SQUAT Clean w/ 3 sec Pause (Pause in the bottom of the
Snatch… Day 2! QUICK SKILL: 5-6 minutes Tall Snatch (Stand tall then proceed to “shrug” yourself under the barbell into a full OH squat) * Empty bar, 40% then 50% 1RM POWER/SKILL: Every 75 seconds for 8 total rounds (10:00 total) perform the following with 80-85% 1RM Snatch:
Bench day! STRENGTH: PAUSE Bench Press 3-3-3-3-3-3 * Must do a 2-3 second decent to the chest, pause for 2 seconds and then drive back to lockout * Work up to a heavy triple in 20 minutes WORKOUT: Complete as many reps as possible in 3 minutes of
16.2 Prep! SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to
Someone new get some Toes 2 Bar today! SKILL: Toes 2 Bar & Ring/Bar Dips * Use rings and shorten the straps to work rhythm and see if you can get deeper on your ring dips without losing Ring position * Practice some KB Snatches between sets also!
Skills and a WOD challenge… Can you finish Part 2?? SKILLS: Power Cleans & Toes 2 Bar * Spend 10-15 minutes working your Toes 2 Bar on the high rings and steadily work down to trying them on rings with shorter and shorter straps to make the movement harder
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