Fri. Sept. 25-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk Plainfield Homecoming Parade Tomorrow Morning WARM-UP 10 Front Squats 10 Push-Ups 10 Deadlifts 10 Cal Row Knee Swings STRENGTH 3 Rep Max Front Squat WOD For Time 15min Cap 12 HSPU 24 Cal Row 16 Burpee 8 Deadlift (315/225) BARBELL CLUB WORK  REST...

Thurs. Sept. 24-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk Plainfield Homecoming Parade- 9/26, talk to Coach Sandy WARM-UP 10 Snatch Grip Deadlift 10 Down & Finish 5 KB Cleans 200m Run 5 Jumpin Lunges STRENGTH 5 Rounds E2MOM 2 Snatch Grip Deadlift + 2 Down & Finish (increasing) WOD 3 RFT 9min Cap 20 KB Lunges (70/55) 400m Run BARBELL CLUB WORK 1. back squat: work up to 75%x3x10 sets. 2. front squats: 70%x3x3 3.good mornings to 45 degree angle:  3 x 10.  use weight, but be careful.  use great technique keeping knees slightly bent, and back tight as well as stomach. 4. toes to bar: 50 reps...

Wed. Sept. 23-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk Plainfield Homecoming Parade- 9/26, talk to Coach Sandy Active Recovery w/ Dr. Joe Today at 12 noon WARM-UP 5 Hip 2 Bar 5 Snatch 5 Snatch Bal 5 Thrusters Pidgeon Stretch STRENGTH E2MOM x 14min 1 Power Snatch + 1 Snatch Bal (increasing each round) WOD 10min AMRAP Thruster (95/65) C2B 3,6,9,12… BARBELL CLUB WORK 1.  2 position cleans+jerk: 1st rep from floor, 2nd rep from hang, 3rd rep jerk the weight.  punch hard…work on footwork fast hands and fast feet!!    :work up to (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3 3. clean speed pulls: (chest upright) 80%x3, 85%x3, 90%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. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can.  if 5 kg is too hard, then reduce the weight.  i prefer feet over a bench if you can.  if not, then normal...

Tues. Sept. 22-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 2 MUs 5 Power Snatch 5 Hamg Squats 5 OHS Hip Opener Shoulder Opener STRENGTH 20min Max Complex Power Snatch + Hang Squat Snatch WOD 30 Power Snatch @ 70% of Complex * 2 Burpee MUs if dropped BARBELL CLUB WORK 1. front squat: work up to 75%x3x10 sets. 2. back squats: 75%x3x3 3. box jumps after each back squat set. 4. reverse back extensions on glute ham bench.  try using a band or holding a db in between ankles.  3 x...

Mon. Sept. 21-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP Clean/Skill Jerk Footwork  5 Push Jerk 5 Split Jerk (BR)  10 Med Ball Clean/Slam 10 Air Squats STRENGTH EMOM x 8min Odd: 1 Tire Flip or Keg Even:  1 Strict Press 1 Push Press 1 Push Jerk 1 Split Jerk WOD 20min Clock 2 Rounds 29 Squats 200m Run 29 Burpees 200m Run 29 Jump Lunges 200m Run 29 Push-Ups 200m Run AMRAP Clean/Jerk (135/95) Remaming Time BARBELL CLUB WORK 1. 2 position snatch: 1st rep from floor, 2nd rep from hang,  work up to  ( 70%X1+1, 75%X1+1, 80%x1+1)3   that is 3 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!! 2. snatch deadlifts: 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 push press: 5, 4, 3, 3, 3.  you select the weight. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL WHEEL do 50 of...