Mon Jan 4, 2016
Reminder:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. For Time (12 min cap):
Run 200m
15 High Box Jumps (step down)
Run 200m
15 Heavy Russian KBS
Run 200m
15 Explosive Push-up variation
Run 200m
15 Goblet Thrusters (same KB)
***FYI for these next two weeks we are doing testing, emulating competition etc… some of the time caps are generous, and some of them are aggressive. It’s ok if you don’t finish some of the WODS… but push yourself as hard as you can and see how close you can get…. Make sure to scale weights/movements as needed, and talk to a coach if you have questions.
A. 12 min to find heaviest weight for:
1 Snatch + 1 Hang snatch
***Complete reps with power snatch or squat snatch
***Do not drop barbell between the two reps
Rest as needed
B. For Time (15 min cap):
10 Burpee bar muscle-ups
20 Thrusters – 135/95 lbs
30 CTB Pull-ups
40 Pistols (alternating legs)
30 CTB Pull-ups
20 Thrusters – 135/95 lbs
10 Burpee bar muscle-ups
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Thur Dec 31, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
Bodybuilding and Fitness:
New Years workout
6 Rounds (Entering our 6th year as CFPB/SDA)
5 Movements (Jan 1st will be our 5th annual New Years Pub Crawl)
16 reps for each movement (2016, of course)
Run 1600m Buy-in (only perform this once)
Then, 6 Rounds:
16 KBS
16 Dips or Push-ups
16 Pull-ups or Ring Rows
16 Goblet Squats (same KB)
16 TTB or KTE
REST DAY
See FITNESS workout
After all the hard work you guys put into improving your Olympic Lifting over this last year, you have earned the right to test your max for each movement. Take your time as you slowly build up in weight. Remember to focus primarily on hitting all the proper positions off the ground through accurate and deliberate movement. The “three miss rule” is always in effect when testing a max.
A. Snatch – 1 RM
B. C&J – 1 RM
C. If you fail on the jerk and make the clean, keep building up to Clean 1 RM
Wed Dec 30, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
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Reminder for Fitness and Bodybuiding:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. For Time – “Grace” – 30 reps Ground to overhead (135/95)
(6 min cap)
Rest until 10:00 mark
D. For Time (same weight as Grace):
(6 min cap)
8 Overhead Lunges (4 per leg, alternating)
16 Front-Rack Lunges (8 per leg, alternating)
24 Back-Rack Lunges (12 per leg, alternating)
***You will receive two scores – Separate score for each workout
A. Full Snatch – 75% x 3, 80% x 2, 85% x 2
B. OHS (from ground) – Reps 4-3-2 (increase each set – Squat snatch counts as 1 rep OHS)
C. AMRAP 5 Min:
6 Deadlifts – 315/205 lbs (scale to challenging unbroken weight)
8 Burpees (lateral over bar)
Rest EXACTLY 3 min (till 8:00 mark)
(7 min cap)
Run 800m
40 CTB pull-ups
***Score is TOTAL TIME for both workouts, including rest period
***Complete part D on your own after class (Not available for 7pm):
D. Complete once through at EASY PACE (Z1) – Focus on consistent breathing patterns
***Perform in any order – In a large class, each person start on different movement
Row 1000m
Assault 50 cals
Jog 800m
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts
Strict HSPU (scale as HS Hold / Box HSPU)
Tue Dec 29, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
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Fitness and Bodybuilding Workout:
Partner workout, except you are competing against your partner, instead of working with your partner:
A. 2 Rounds for each partner:
Partner #1 performs 200m Farmers Walk as the pacer
Partner #2 completes MAX CALS on Rower or AirDyne
As soon as Partner 1 returns from FW, roles switch. The goal is to Row more cals than your partner
B. 2 Rounds for each partner:
Partner #1 performs 400m Run as the pacer
Partner #2 complete MAX REPS of:
5 TTB (KTE) + 5 Wall-Balls
As soon as Partner 1 returns from 400m Run, roles switch. The goal is to accumulate more reps of TTB and WB than your partner
C. 2 Rounds for each partner:
Partner #1 performs 4 Turkish Get-ups (2 reps per arm, alternating arms) as the pacer
Partner #2 completes MAX REPS of Man-Makers
https://www.youtube.com/watch?v=iMNnvhg1JcM
As soon as Partner 1 completes the final TGU, roles switch. The goal is to accumulate for reps of Man Makers than your partner
A. Work QUICKLY to heavy double for TnG Power clean + push jerk
***Goal is to catch the clean and go directly into push jerk without resetting
B. AMRAP 5 min – Power clean + Push Jerk @ 75-80% of weight achieved from part A
C. For Time (16 min cap):
Run 200m
50 Burpees (jump onto 45# plate)
Run 200m
50 Box jumps – 24/20’’
Run 200m
50 HSPU (kipping)
Run 200m
***Complete part D on your own after class (Not available for 7pm):
D. Row 20-25 min @ easy pace – Every 5 min, get off and perform gymnastics skill work of choice for 1 min, then back on rower for another 5 min period…
See FITNESS workout
