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Tag: jerk

03.24.2014

WARM-UP:   3 Rounds:                      5 Wall Squats                      5 Goblet Squats                  … Read More

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause… Read More

02.24.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @… Read More

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk… Read More

02.14.2014

It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow… Read More

02.12.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High Hang Clean) 3 HCl (Hang Clean) 3 SJ (Split Jerk) STRENGTH: 10:00 to build up to a heavy: 3 position Clean &… Read More

09.06.2013 [friday]

IT’S FRIDAY!!!!!!!!!!!!!!!! Mobilize 15:00 Skills & Drills: Wall Squat practice 5:00 Clean & Jerk skills WOD: E.M.O.M. for 15:00 2 Hang Power Cleans *start at 50% and work your way up to heaviest possible!

08.21.2013 [wednesday]

Skills & Drills: 20/20/20 Max-Effort Lift: Press [strict] warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Weighted Push Ups 1x close to failure 1x failure WOD: EMOM 10:00 Odd: 5 Push Jerk… Read More

05.10.2013 [friday]

Explosive: Lateral Bounds 6×4 Clean & Jerk, and Snatch: From above the knee: Snatch 8×1 OTM @ 80% C&J 8×1 OTM @ 80% Unilateral Lower Body: Barbell reverse lunge 2×10 5/side alternating Midline & Monostructual: 4 Rounds: 5… Read More