Friday, July 31, 2015

WARM UP
400 meter run at 60%
5 min joint prep
weighted body line on back (try and lay on the platform with arms over the platform to gain extra ROM x 10 reps plus 30 sec hold x 2 sets
world's greatest stretch x 6 reps

A. Daily 3 RM Clean and jerk
Take about 10 sec rest between reps 1.1.1 x 5 sets
Go up in weight with each set.
Start at approximately 75% of your max.

B. Every 60 sec x 10 sets @ 70-75% of your max
Front squat x 5 reps

C. 5 rounds for time:
    Power Snatch x 5 85/135 lbs
    Burpees over the barbell x 12

Thursday, July 30, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60% intensity
B. QM gallop x 4 lengths
C. trap 3 stick raises on your belly x 10 reps plus 10 sec hold.
D. 30-60 sec passive hang
E. Traverse the pull up rig

A. HSPU - Not for Time
If you want to learn how to do strict hspu do the following.
Practice your kick up to handstand against the wall x 5 attempts x 5 sets. Hold for 5-10 sec if possible. Use an experienced spotter if necessary.

If kick up is no problem, you have probably already been practicing hspu. Please do one of the following:
A. You can go to ground no problem? Go to a deficit. 3-5 reps x 5 sets; rest 2 minutes.
B. You have 1 or 2 strict hspu to the ground? Please accumulate 15-20 reps as quickly as possible. Decide beforehand how many you are going to do.
C. You have hspu to a height? Please do 1.1.1 (5-10 sec) eccentric. x 5 sets; rest 2 min.


If you do not want to learn hspu, do strict press following the Poliquin 4 %.

B.  Toes to Bar as skill work
If you have trouble stringing toes to bar together or you are chasing after your first toes to bar, do B. If not, move on to C.
Use stall bars and do hanging leg raises @ 51x1 x 5 reps x 3 sets; rest 100 sec
Or, practice stringing toes to bar together under the guidance of your coach.

C. 3 Rounds for Time
     DB or KB Snatch x 10 25/40 lbs (5 per side)
     Barbell Jumping squats x 15 35/45 lbs (DO NOT DROP EMPTY BAR)
     Shoulder to Overhead x 10 105/155 lbs
   

Wednesday, July 29, 2015

WARM UP
10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

 A. Back Squat 7 @ 63%, 5 @ 73% 3 @ 83%, 7 @ 68%, 5 @ 78%, 3 @ 88%
See July 16, July 23, 2015
Try and go up 3-6 lbs from where you started last time.

B.  AMRAP in 5 minutes:
     Wall Balls x 25
     Toes to Bar x 25

Rest 5 minutes

C. AMRAP in 5 minutes:
     Deadlifts x 15 155/205 lbs
     Shoulder Taps x 40

Rest 5 minutes

D. AMRAP in 5 minutes:
     Run 200 meters
     Box Jumps x 20
     

Tuesday, July 28, 2015

WARM UP
10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

A. Take 25 min to find a daily max snatch - no doubles
Intermediate and Beginner: I want 5 sets of 3 of solid mechanics). Power snatch is ok if mobility does not allow for full snatch. Go up in weight if your coach gives you the go ahead. 

B. Every 5 minutes x 4 sets:
Thrusters x 7 reps 95/135 lbs
KB Swings x 20 35/55 lbs American unless coach tells you otherwise.
Burpees x 15