Monday 1-15-17

Hang Squat Snatch

Heavy Single

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Rest 3 min

Max wall balls 20,14

Last week we worked to a heavy 3-Position Power Snatch. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Heavy is relative for the day and should be a weight that athletes can still move well with. Following the weightlifting piece is a short, Open-style metcon. The weight on the barbell should be something that athletes could get unbroken on every single round. For athletes with no aspirations of competing in the Open or local competitions, we can make the snatches on both portions hang power snatches.

Tuesday 1-9-17

Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

2.  Metcon
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Monday 1-8-17

Strength

1) Build up to a heavy power clean + push jerk double. 

Met con

5:00 AMRAP

15 HSPU or Push Press

15 DB Hang Power Cleans 50/35  

Rest 1 min

4 Minute AMRAP

12 HSPU or Push Press

12 DB Power Cleans 

1 minute rest

3 minute AMRAP  

9 HSPU or Push Press

9 DB Squat Cleans 

 

 

Wednesday 1-3-17

3-Position Squat Clean

Build to a Heavy Complex

“Clean Shave”

3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

Working a 3-Position Squat Clean on this Weightlifting Wednesday. Those three positions are from mid-thigh, knee level, and the floor. Athletes will build to a heavy complex while still prioritizing sound movement. Not only does this allow athletes to get under some heavier weight, but also prepares them to hit all 3 positions on the squat cleans within the workout. The weight on the squat cleans should be something that athletes could complete unbroken when fresh. Burpees are lateral over the bar, with no need to stand to full extension on each rep.

Tuesday 1-2-17

1) Build up to a heavy 5 rep muscle snatch for the day..

“First Degree”

27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today. Stagger a second group by 3 minutes if limited on rowers.

Friday 12-29-17

Pull Ups

5x5. Difficult/ Heavy as possible. Strict.

“DT”

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Working the skill of strict press before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so take time to cover cycling. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

Thursday 12-28-17

Strength

1) Close Grip Bench Press- 4x8... Build up to a heavy set of 8. 

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 Burpees 
1:00 Sit-Ups
Rest 2:00

Mobility-

-Collect 3 minutes in pec stretch with rings

- Collect 3 minutes in Couch stretch

- Collect 3 minutes in Straddle. Use rack if needed to lean forward.