Sat Nov 21, 2015
A. Power Clean – Work up to heavy triple
Hang Power Cleans for novice athletes
TnG for advanced athletes
B. 3 Rounds:
20 Power Cleans @ 50% of weight from triple in part A
40 Wall-Balls
Run 800m
A. Snatch Balance – No rep scheme or weight prescription. Just complete sets of triples, and only increase weight when all three reps are PERFECT throughout the entire movement pattern
B. EMOM x 20 Min – 2 TnG Power Cleans @ 80% 1 RM POWER Clean
Rest 5 min to warm-up next movement
C. EMOM x 20 Min – 2 TnG Power Snatch @ 76% POWER Snatch
Rest 5 min
D. EMOM x 20 Min – 6 KBS (70/53) + 6 Burpees (each set is “for time”)
***For B and C, work on being smooth and efficient with your TnG reps, and trying not to stop to pause at the waist. Just lower down under control, smooth brush off the thighs, directly into the next rep. All sets of B and C should be done in 4-5 seconds. If you are not able to finish the part D reps in under 30 sec, than change to one set every 2 min for the remainder of the 20 minutes.
Fri Nov 20, 2015
>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. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. 3 Rounds For Time (11 min time cap):
50 Double-unders (100 single-unders)
20 Thrusters (45/33)
15 Pull-ups
A. Work up to heavy weight for complex (from the ground):
4 Front Squats (first rep squat clean)
1 Push Press
1 Push Jerks
1 Split Jerk
B. MAP – AMRAP 3 Min, Rest 2 min x 4 Rounds
(score is LEAST number of HSPU; keep working on PACING):
Run 200m
10 Wall-Balls – 20/14 lbs
8 Reverse Burpees (no hands touching ground)
10 Hang Squat cleans – 95/65 lbs (light/unbroken)
Max Reps HSPU
***Complete part C on your own after class (not available for 7pm class)
C. 4 Rounds:
Row 500m @ Z1 (easy pace)
1 min of gymnastics skill practice
(free handstands, planches, forward rolls, front levers, Hollow Rocks etc…)
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Curls
Thur Nov 19, 2015
Big Thursday at SDA:
5pm - Nutrition Clinic - Includes free E-book written by Anders, as well as an Excel sheet to make food calculations simple. Cost is 25 dollars and it will be well worth it!
6pm - Mobility Clinic - Theresa Larson will get you moving correctly and understanding the proper way to breathe for optimal results. This clinic will take place downstairs, so please keep in mind that 6pm classes are all CANCELLED. This clinic is free, and AWESOME!
A. One-Leg Front Rack Holds (Balance on one leg supporting weight in front rack)
30 sec per leg for each set – increase weight over the course of 5 sets to a heavy challenging weight for 30 sec per leg
B. 5 Rounds – Focus on perfect movement and unbroken sets of each movement:
Strict Dips / Push-ups (choose number unbroken, same number each round)
10-15 Inverted Rows (Lying under barbell like Ring Rows)
10-15 KB SDHP
30 seconds of Hollow Rocks
REST DAY
A. With Partner, Complete 2 rounds each (total of 1200m Row per team):
First partner Rows 300m
Second partner completes max reps Jump Rope (doubles or singles)
B. With Partner, Complete 2 Rounds each:
First partner completes Shuttle Run in Alley
25m and back
50m and back
75m and back
100m and back
Second partner completes AMRAP of:
6 DB Hang squat cleans (light weight)
6 Burpees
C. With Partner, Complete 2 Rounds each:
First partner Assault Bike .5 mile (1/2 mile)
Second partner holds plank for as much time as possible while other partner bikes
***Ok if you have to break plank. Shake it out, and get back into plank position
A. Snatch Balance + OHS – Increase to challenging but PERFECT set for 1 rep each
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee)
1 Snatch Deadlift to just above knee (pause for 2 seconds)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds)
1 Snatch Pull from ground, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Squat Snatch
1 OHS
Wed Nov 18, 2015
>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. Reps 3-6-9-12-15-18-21 etc… as high as possible in 8 min:
Hang Power Snatch
Burpees (lateral over bar)
Toes to Rings (or KTE on rings)
A. Quickly build up to heavy weight for:
1 squat snatch + 3 OHS
B. OC Throwdown Qualifier #2 (2013) – AMRAP 8 min (change own weights):
20 OHS – 95/65 lbs
20 Pull-ups
20 OHS – 135/95 lbs
20 CTB Pull-ups
20 OHS – 165/105 lbs
20 Muscle-ups
Max reps OHS – 185/115 lbs
C. Rest as needed, and then complete:
6 Sets – one set every 3 min, of 200m sprint
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 / RDL (alternate weeks) – Deadlift this week
Strict HSPU (or HS Hold in place of reps)
