08.13.2013 [tuesday]

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!  

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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:970401_10101572379984918_738977147_n

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: 

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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

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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 :)