Skills & Drills: Banded Squats 1x10 :05 pause at bottom
Snatch Skill Transfer
OLY: Snatch 6x2 @ 60%
WOD: AMRAP in 10:00
25m Overhead walking Lunge
50m Sprint
REST 5:00
AMRAP in 5:00
5 Pull ups (strict)
10 Push ups
Clear your calendars on September 14th! We will be having a MOBILITY CLINIC from 12-2. Even if you don't think you need it, come. You will learn a lot. To hold you over until then, or to give you idea's for Thursday's rest day, check out MOBILITYWOD.COM!
07.16.2013 [tuesday]
WE LOVE SQUATS! Skills&Drills: Snatch movement skills & skill transfer WOD 1: "Light Isabel" for time: 30 Snatches @ 45% This is a technique oriented workout. It should be light & every rep you should be searching for contact with your hip. REST 4 MINUTES WOD 2: 4 RFT: 1:00 of Double Unders* 200m Run *Get as many double unders as possible. DO NOT RESORT TO SINGLE UNDERS! This is a technique/skill workout too!
07.12.2013 [friday]
Today is a great day! Why you ask?: because this morning at 2:38am a sweet baby boy was born! That sweet baby boy is our newest nephew; Grayson James Bliss! He is 7 pounds 7ounces and 19 3/4 inches long! Are you begging for a picture? Well you’re in luck:
Skills & Drills: 30/20/30 (squats, pass throughs, OHS/pvc)
banded squats 1x10 x5x0
OLY: 1a.) Snatch movement skills/skill transfer
1b.) Snatch from P2 6x2 OTM @ 65%
2a.) Clean movement skill/skill transfer
2b.) Jerk movement skill/skill tranfer
2c.) Clean & Jerk from P2 6x2 OTM @ 65%
Hip Extension: 20:00 Deadlift
warm up: 10@bar, 8-10@35%, 5-10@55%
work: 5@65%, 5@75%, 5+@85%
back off: 1-@50-60%
Explosive: 6x40yd sprint
07.03.2013 [wednesday]
Yesterday we re-learned the Snatch: Skills & Drills: Jerk movement skill skill transfer exercise Posterior Chain Development: 12:00 1RM Jerk Assistant Movement: HSPU 3x max reps Pulling Superset: 3 Rounds: 8 Pendlay Row 12 Banded face pulls 16 Banded good mornings WOD: 3 RFT: 8 C2B (chest to bar pull ups) 10 HRPU (hand release push ups) 12 Double Unders/36 Singles
07.02.2013 [tuesday]
Skills & Drills: Snatch movement skills
Snatch skill transfer
P1, P2, P3
Posterior Chain Development: 12:00 to find a 1RM Snatch
WOD: NOT for time:
1 mile run
30 T2B
30 Partner Back Extensions
JUNE ON-RAMP GRADS!!!!!!!!!!!!!!!!!!!!!! You are witnessing Claudia's FIRST EVER PULL-UPS! & Shea miss calculated her weight, was going for 165# Front Squat, but managed to get a 175# instead :)