Thurs. Oct. 01-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 5 Cleans 5 Front Squats 5 Shoulder Taps 10 Box Jumps 200m Run STRENGTH E2MOM x 10 5 Unbroken Power Cleans WOD  4RFT 15min Cap 15 Box Jumps 400m Run BARBELL CLUB WORK 1. back  squat: work up to 78%x3x10 sets. 2. front squats: 70%x3x3 3. box jumps after each front squat set. 4. rdl’s:  work up to a medium to heavy weight.  bring bar from the launch position (hang) to the down position. 4 sets of 5...

Wed. Sept. 30-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 5 K2E 5 Wall Walks 5 Snatch 5 Squat Cleans 200m Run STRENGTH EMOM x 10 E: 10 TTB O: 10 Hard-Release Push-Up WOD AMRAP 7 min Cap 1 Snatch (185/105) 2 Clean/Jerk 3 Front Squat 4 MUs BARBELL CLUB WORK 1. BARSKI CLEANS: all from the hang position (launch) no straps.  65%x3, 70%x3, 75%x3, 70%x3, 75%x3x2, 65%x3 2. rack jerks behind neck: get to your heaviest weight in 5 reps. 3. clean speed pulls: (chest upright) 85%x3, 90%x3, 92%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down. 4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them) 5. 50 toes to bar…..or 100 knee ups to...

Tues. Sept. 29-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 10 Lunges 5 Kip Swings 10 Lat Box Jumps 5 Wall Balls 10 Deadlifts STRENGTH EMOM x 10 E: 10 OH Lunges (5 each leg) O: 5 C2B WOD 21-15-9 12 min Cap Deadlifts (245/165) Box Jumps (24″/20″) Wall Balls (20/14) BARBELL CLUB WORK 1. front squat: work up to 78%x3x10 sets. 2. back squats: 70%x3x3 3. box jumps after each back squat set. 4. back extensions with weight on shoulders: 3 x 5 pausing at the top for 2-3 seconds.  you select the...

Mon. Sept. 28-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP Jerk footwork 20 DUs 5 Heaving Snatch Bal 5 Hang Clean 5 Front Squat STRENGTH EMOM x 12min 1 Split Jerk + 1 Heaving Snatch Bal WOD 3RFT 100 DUs 7 Hang Clean/Jerk (135/95) BARBELL CLUB WORK 1. BARSKI SNATCH a bit different way.  we want to work on the transition from floor to mid thigh: 1st rep from floor, pause 1 sec….then explode., 2nd rep and third rep from hang taken from the high hang….try to make the same position hit and explode like the one from the floor. ,  work up to  ( 70%X1+1+1, 75%X1+1, 80%x1+1)2   that is 2 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!!  critical to make all three positions the same……the problem becomes that many can do more from hang than from floor because the floor rep is not the same as the hang reps.  make all 3 the same.  if you have to go down in weight….that is ok…. 2. snatch deficit deadlifts….stand on a 2-3″ block: same set up as snatch.  deadlift to launch, to down position, to high hang.  no stopping or pausing.  90%x3, 95%x3, 100%x3  you can use straps. 3. snatch pp+ohs+sotts presses:   you select the weight….it will be light.  i want 1 snatch pp+ 1 ohs +3-5 sotts presses….work on external rotation….elbows forward….the weight will be light. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL WHEEL do 50 of...

Sat. Sept. 26-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk Plainfield Homecoming Parade Today! PARTNER WOD  Teams of 4 (2)- First Two People 100 DUs each 75 Cal Together 50 Weighted Step-Ups Together (45/25) (2)- Next Two People 100 DUs each 75 Cal Together 50 Weighted Step-Ups Together (45/25) BARBELL CLUB WORK 1. front squats: 3, 2, 1, 1, 1, 1, 1……use this as a warm up.  go fairly heavy, but not total max. rest 5 min 2. snatch: warm up like a meet.  1, rest 2 min, 1 rest 2 min, 1……ahap!! rest 10 min 3. clean and jerk: same as...