Sat. Aug. 01-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk Ladies Night 8/20 @ 7:30pm Coach Rosa BBQ- 8/1 @ 10am BYOB River Tubing 8/2 PARTNER WOD Run 1 mile together 22 Clean and Jerks (155/105) (split) Run 800m together 22 Clean and Jerks (155/105) (split) Run 1 mile together BARBELL CLUB WORK power snatch+snatch: work up to 80% of best snatch.  this should be approximately 100% power snatch.  if not that is ok, still use the 80% of best snatch.  do 1 power snatch then 1 snatch.  1+1.  do 6 sets. power clean+clean+jerk: same idea.  use 80% of best clean.  do 1 power clean+1 clean+1 jerk.  3 reps total and do 6 sets!! do 3 sets of turkish get ups using a kettle bell.  3 reps on each arm.  and 3...

Fri. Jul. 31-2015 WOD

WARM-UP Shoulder Opener 10 Kip Swing 10 OHS 10 Snatch 5 KBS STRENGTH 2min Cap 20 Pull-Ups for time -then- E2MOMx10min 1 Hang Squat Snatch (80% of Snatch) WOD 12min Cap 5RFT 12 KBS (70/55) 12 TTB 100m Run BARBELL CLUB WORK REST...

Thurs. Jul. 30-2015 WOD

WARM-UP Hamstring Swing 10 Air Squats 10 Push-Ups 10 Deadlifts Sprint Down & Back STRENGTH 3×3 Back Squat (85-95%) WOD 14min AMRAP 5 Deadlifts (315/225) 15 Air Squats 5 HSPU BARBELL CLUB WORK back squat: 10 sets of 3 reps at 73% front squat: 5 sets x 3 reps at 63% after each set do 5 box jumps MOBILITY WORK……YOUR...

Wed. Jul. 29-2015 WOD

WARM-UP Clean Burgener/Skill 10 Cleans 5 Push Press 5 Front Squats 10 Walking Lunges Banded Shoulder WOD 5min Cap “Grace” 30 Clean and Jerks (135/95) POST STRENGTH 5×5 Front Squats (65-75%) Post Condition 1000m Row + 800m Run BARBELL CLUB WORK BARSKI (HANG)  cleans: all 3 reps are from mid thigh.  straps are not allowed. work up to 60% x 3×3. 65%x3×3. clean deadlifts: use same set up as you clean:  work up to 90%x3, 95%x3x2.   using great form.  i suggest pausing at 1-2″ above the knees to feel the hamstrings activate.  making sure your weight is distributed slightly towards the heel, the shin is perpendicular to the floor, back is tight slightly arched and shoulder are over the bar.  this is critical. from here go to the down position and then stand. rack jerks behind neck+ rack jerk in front: work up to a med heavy weight.  you will be able to do more from the behind neck position than from the front.  so choose your weight wisely.  do 5 sets of 1+1. back extensions using a barbell or plate.  pause at the top.  3 x 6. 50 toes to...

Tues. Jul. 28-2015 WOD

WARM-UP Clean Burgener/Skill 5 Kip Swings 5 Squat Cleans 10 Jerk Footwork 200m Run Hip Opener STRENGTH E2MOM x 10min 1 Hang Squat Clean + 1 Push Jerk + 1 Split WOD 30min AMRAP 10 C2B 400m Run BARBELL CLUB WORK 1. front squat: 10 sets of 3 reps at 73% 2. back squat: 5 sets x 3 reps at 65% after each set do 5 box jumps 3. pull ups or chin ups x 50 total reps 4. good mornings to a 45 degree angle. select weight carefully. : 4 x 6 pausing 2 sec pause at the 45 degree angle. 5. sit ups: 100...