2014-08-20

WEDNESDAY WORKOUT (TEST DAYYYYY!)

Today is the day!! :)

Test time!!

STRENGTH:
Back Squat 1RM Test

Work through the following warm ups/work sets:
50% X 5 reps (PERFECT hip and knee position and change directions QUICK!)
65% X 3 reps
80% X 2 reps
90% X 1 rep
95% X 1 rep
103% X 1 rep (Try to beat your old 1RM by 5-10#... Don't just tie it!)
105% X 1 rep
110%+ X 1 rep

You should get through the first 4 sets in 6-8 minutes, then take the next 12-15 minutes to do the last  4 sets...

Take 2-4 minutes between the final 4 sets and throw a belt on along with having at least TWO SPOTTERS on these sets...


WORKOUT:
Take 50% of your best weight on Back Squat & perform the following:

Max rep FRONT Squats in 60 seconds

Use a rack for this one, but see if you can make it the whole time without racking the barbell...

GOAL IS 15+ REPS FOR THIS ONE...

POST YOUR NEW 1RM AND YOUR FRONT SQUAT WEIGHT AND TOTAL REPS TO COMMENTS

2014-08-18

MONDAY WORKOUT

Let's start getting ready for the Olympic Meet in September!

POWER/SKILL:
3-Position Snatch

- REP 1 - High Hang SQUAT Snatch (Keep chest BEHIND the bar during the dip!)
- REP 2 - BELOW Knee Hang SQUAT Snatch (Stand up fully, then go below the knee, then snatch)
- REP 3 - Floor POWER/SQUAT Snatch (Work to mimic the positions from the 1st two reps)

Start with just 60% of your best snatch and slowly work upward if all the positions feel good...

Aim for 90% or more of your max if things feel really good... If they don't then really hammer good positions with a moderate weight...

20 minutes ONLY for this section so keep yourself moving... Try to get 6-8 sets total in...

WORKOUT:
50 Push Ups (Keep knees locked and hips squeezed!)
40 Pull Ups (Any Style)
30 KB Swings (35#/53#)(GO UNBROKEN HERE & SCALE UP IF YOU DARE!)
20 HAND RELEASE Push Ups
10 CHEST TO BAR Pull Ups
(10 minute cutoff)

Use bands, as needed and scale reps to 40/30/20/10/5 if you need to...

POST YOUR BEST WEIGHT FOR SNATCH AND YOUR TOTAL TIME TO COMMENTS

2014-08-17

SUNDAY WORKOUT

Sprint day!!

POWER TEST:
Take 4-6 total sets to establish a MAX DISTANCE broad jump... Have to stick the landing to count!
(Take 30-60 seconds between jumps)

STRENGTH:
Back Squat
(Just working up to 80% for ONE set of 2 reps today since we test Wednesday!)

50% (5 reps)
65% (3 reps)
75% (2 reps)
80% (2 reps)

We will do a set every 2 minutes or so...

WORKOUT:
Perform a MAX EFFORT 200m Row Sprint For SIX total rounds every THREE MINUTES...

Aim for sub-:40 (Ladies) & sub-:36 (guys) for as many of these as you can!

POST YOUR BEST DISTANCE JUMPED, 80% WEIGHT & YOUR SLOWEST TO FASTEST ROW TIMES TO COMMENTS

2014-08-16

NEW YOGA CLASSES COMING!

AND WE ARE ALL SET!

Yoga will start on September 12th @ 6:30pm!

We will run an hour EVERY OTHER week to start with and will bump up the frequency based on attendance...

The cost will be $10 per class, per athlete each time...

Shoot us an email if you have any questions!!

SATURDAY WORKOUT

Going back in time for this one...

2010 Midwest Sectionals WOD #1

"Partner Air Force WOD-ish"

Perform the following sequence of movements in order for the number of reps listed, BUT you must perform 4 Burpees at the top of each minute, including the beginning of the workout:

Partner 1 - 20 DB Thrusters (20-35's/40-55's)
Partner 2 - 20 DB Thrusters (20-35's/40-55's)
Partner 1 - 20 DB Sumo Deadlift High Pulls (20-35's/40-55's)
Partner 2 - 20 DB Sumo Deadlift High Pulls (20-35's/40-55's)
Partner 1 - 20 NON-Alternating DB Snatches (Same Weights)
Partner 2 - 20 NON-Alternating DB Snatches (Same Weights)
Partner 1 - 20 DB Push Presses (Same Weights)
Partner 2 - 20 DB Push Presses (Same Weights)
Partner 1 - 20 DB Front Squats (Same Weights)
Partner 2 - 20 DB Front Squats (Same Weights)

Partner 1 must complete all 20 reps of each movement before Partner 2 can go AND at the top of each minute of this workout BOTH PARTNERS must perform 4 Burpees no matter which partner is actually working...

20 minutes for this one!

POST YOUR GROUPS TOTAL TIME TO COMMENTS

2014-08-15

FRIDAY WORKOUT

Skill/Power 15 - 20 Minutes:
Muscle Clean - Start with the Hang Muscle Clean, then move to the floor when you can no longer catch the barbell without re-dip. Practice receiving the barbell on the shoulder with little, or no, re-dip for the catch. Work your way up to around 60% of your 1RM Power Clean, still focusing on minimal re-dip. Getting better at this method of Clean will help reduce your times, when testing yourself, and in competition. If the weight being light enough you will be able to cycle through faster, while maintaining good positioning through the workout.


Then...


Tabata Mash-up
16 Tabata Cycles (8 total minutes)

1) Hang Muscle Clean (135/95)
2) Front Plank Hold
3) Right Side Plank Hold
4) Left Side Plank Hold

*You will switch exercises every Tabata cycle, going down the list 4 total times. Your score will be your total Hang Muscle Cleans. ONLY use 40% - 45% of your 1RM Power Clean for the Hang Muscle Cleans.

2014-08-14

THURSDAY WORKOUT

Skill Work 10 Minutes:
Push Jerk - Low volume, 1 - 2 reps at a time focusing on technique. Press yourself under the bar so YOU move DOWN to lock out your arms. Try NOT to stop yourself short of lockout, and then have to try pressing the bar up the last couple of inches. Only use up to around 65 - 75% of 1RM. Again... LOW volume.


Then... a test.


"Kelly"
5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)

**25 Minute Cut-off**

*Scaling Options*
Box Jumps - we will have some smaller boxes available, so don't feel like you can't make it in for this one.
Wall Ball - 25#/20# = 25 reps ; 30#/25# = 20 reps for Wall Ball ONLY (Box Jump reps remain the same). We also have some lighter med balls available, if necessary.

Scale so you can get at least 4 rounds in before the cut-off!!!