Monday September 29, 2014

Posted by on Sep 28, 2014 in Blog |

A. 4 x 3 working up in weight & focusing on proper footwork & drive Athletic:  Split Jerk Functional:  Power Jerk B. 3 x 8 Strict Press C. With a 6 min running clock, run a 400m at high effort. Then, in remaining time: 25x Double Unders [Functional either 50x Singles or 25x Small Hurdle Jump] 10x Toes to Bar [Athletic] Sit Ups or Hanging Knee Raises [Functional] D. 5 x 40 second weighted planks – continue to increase loading. Partner up, help with plates on back. Great job to everyone who has done their baseline lifts and run/row thus far. Sunday was a ton of fun, and many...

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Friday September 26, 2014

Posted by on Sep 26, 2014 in Blog |

Warm-up & Hip opening. A. Back Squat – Every 2 min for 14 min. Find a 1RM Athletic: No tempo Functional: 3rm at 20×1 tempo B. 3 Rounds:  1 min at each station. Rest 1 min after all 3 stations are complete. 1. Single Arm OH KB Walking Lunge steps [functional; hold in center of chest] 2. V-Ups [Athletic] Sit Ups [Functional] 3. Row for Calorie See you Saturday for the Eat to Perform Seminar and Sunday from 10-12 for your baseline...

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Thursday September 25, 2014

Posted by on Sep 24, 2014 in Blog |

A. Good warm up + Hammies, etc B. Helen 3 rounds for time 400m run 21x KB Swings (overhead) 12x Pull Ups C.  Turkish Get-up 3 x 1 Each Side D.  Skill work or mobility. Up-coming this weekend! 1.  Eat to Perform Seminar on Saturday from 10:30-12pm 2.  Baseline Day!  Sunday from 10-12.  The time it takes to do the lifts plus the run or row is ranging from 75-90...

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Wednesday September 24, 2014

Posted by on Sep 23, 2014 in Blog |

A. Push Press – Find a 1RM B. Jerk Balance 3 x 4 @ no more than 50% of A. [Transitional drill to work into split landing in our next cycle] See Video: C. 50-40-30-20-10 Double Unders After each round 10x Broad Jumps Olympic Weightlifting Class  Sn Grip Power Jerks behind the neck 3-3-2-2-1 Prep aggressive lock-out for power snatches. Power Sn from mid-thigh w/o moving feet 3-3-2-2 Concentrate on vertical pull and speed under the bar. Power Snatch 2-2-2-1-1 Put it all together. The countdown is on to start our...

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Tuesday September 23, 2014

Posted by on Sep 22, 2014 in Blog |

5 Sets: Athletic: 1x Hang Clean (mid-thigh) + 1x Clean, rest 1 min after each set working up in weight. Functional: 2x Hang Power Clean + 2x Front Squat [2 HPC, then do both FS] 3 x 2: Front Squat w/1 second pause in the bottom Athletic: 1 sec pause in bottom Functional: 21×1 C. 21-15-9 [looking for 4-7 min finish time here, lactic] Wall Ball Toes to Bar Functional: Hanging Knee raises or V-ups D. Windmills – 3×3 each side. Coaches discretion for top/bottom/both. We have a very full roster list for the up-coming Eat with Purpose-Eat to Perform Challenge (50 people!)....

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Monday September 22, 2014

Posted by on Sep 21, 2014 in Blog |

Warm-up:  Get upper thoracic warm + shoulders & explosive hip work to prep for A. A. Power Snatch; 1 Rep every 1 minute on the minute for 10 minutes, climbing. Athletic:  Power Snatch [from floor] Functional:  Hang Power Snatch; can be either sets of 3 or 1 [Note: If necessary, can also perform sets of 3 OHS EMOM for 10 min] B. 3 Sets: 1 min on/1 min off [1 set = 1 min power snatch, rest 1 min, 1 min row for cal, rest 1 min] This means high output on each & quick recovery. Power Snatch Athletic:  95/65#, scale weight down from there, really adv. can be 115# or 135#, but priority...

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