2014-12-21

GAMES - SESSION 7

GAMES - SESSION 7
- Really try to get this session in on Sunday so you can get the next Front Squat workout in during Open Gym on Tuesday....

SKILL:
Kipping HSPUs & Muscle Up practice for 10-15 minutes

WORKOUT::
Perform as many Burpees as possible in :40 to establish a goal number to try to complete comfortably in 60 seconds across multiple rounds...
(Aiming between 15-22... Stop if you reach 22)

You will continue to perform this initial number every OTHER minute as long as you complete the goal reps in under SIXTY SECONDS...

THE CATCH... Every 3rd set of Burpees you will add 1 rep onto your rep goal per minute...

Continue this pattern as long as you are able to break 60 seconds...

ASSISTANCE WORK:
DB Bench Hip Raises
- 3 sets of 20 reps (55-85#)
combo with...
Weighted Hollow Hold / Side Bridge Complex
- 3 sets of :20/:15EA

SUNDAY WORKOUT

Skill complex plus death on the rings ;)

POWER/SKILL:
Perform the following complex with between 70-80% 1RM Snatch every 2-2:30 minutes depending on class sizes:

1 Hang Power Snatch
2 Overhead Squats
1 Squat Snatch from the floor
3 Snatch Grip Deadlifts (Drop & Reset after each rep)

This IS NOT meant to be done for MAX LOAD, but rather practicing PERFECT movements with a moderate-heavy load and under a little fatigue since there will be a short clock on each set...

Perform this sequence 5 total times through staying between that 70-80% load restriction...

WORKOUT:
"Death by Ring Row"
Using a continuously running 60 second clock perform the following for as long as you are able to get the reps in under 60 seconds...

1st minute - 3 Ring Rows (Feet on a box, if possible)
2nd minute - 6 Ring Rows
3rd minute - 9 Ring Rows
... Continue this pattern of adding 3 reps on every minute...

There is an 8 round/minute cutoff for this workout...

See how far you get!

POST YOUR LOAD RANGE FOR THE SNATCH COMPLEX AND WHAT ROUND YOU ENDED ON PLUS ANY EXTRA REPS TO COMMENTS

2014-12-20

SATURDAY WORKOUT

TEAM AND PRIZE DRAWING DAY!

We will be drawing 12 random prizes during the 9&10am classes today... All you need to do to be eligible is to do the following workout:

"Team Spehar"

In groups of THREE, spreading the workload anyway you like perform the following:
100 Barbell Thrusters (83#/123#)(Use around 65-70% of your Push Press 1RM)
100 STRICT Pull Ups OR Chin Ups (Ring Rows, if you need significant band help on these)
9 Mile Bike, 8k Row OR 6 Mile Run

(45 minute cutoff)

Each group will get just ONE women's barbell and 1 pair of 45s & 25s, 2 pairs of 10s & 1 pair of 5s...

One partner out of the 3 must be doing the "cardio" part of the WOD while ONE of the TWO remaining partners work on the pull ups and thrusters, but trade spots whenever you like...

Break up the workload anyway you like on the thrusters and pull ups (20 sets of 5 reps each or 10 sets of 10 reps, etc), but again only ONE person can be working on these two other movements as the third member runs, rows or bikes...

POST YOUR TOTAL TIME TO COMMENTS

2014-12-19

FRIDAY WORKOUT

Skill Work:
2 Position Clean - The first position you will practice will be the only squatting you'll do today. Everything else will be caught in the power position. Keep these drills to a light - moderate load.
Position 1: Tall Clean
Position 2: Power Clean (from floor)


Then...


Power:
Power Clean - Use the rest of your time today to work up to a heavy Power Clean. If your technique feels solid, attempt a new 1RM. If you're feeling fatigued, or things aren't quite 100% today, stick to heavy practice.

2014-12-18

THURSDAY WORKOUT

If you have your own Jump Rope, bring it with you today.

Skill 15 Minutes:
Double Unders - This time should be spent focused on proper technique, not volume. Try to work on your rhythm, arm positioning, and body mechanics. Keep your hands where you can see them, and don't let your arms start raising out at your sides. Keep your feet under you, instead of pulling them up behind you, or making a "C" shape (hollow position) with your body.


Then, some fun stuff...


Handstand Walks - Start about 12" - 18" from the wall, and take 1 - 2 steps with your hands. When you are successful at this, move out 12" - 24", and add a couple more steps. If you have trouble getting upside-down, work on kicking up onto the wall, or you can simply just work on Wall Walks to build your shoulders up, and get more confident being upside-down.

Skin The Cats - Work on getting around to where your feet are pointed at the ground again, and pulling yourself back over slowly, under control.


Then...


Core Work, Not For Time:
Dragon Flys - Try to accumulate 60 - 90 seconds in this position. We will post a video for this movement. Your goal should be to hold this position, then lower your entire body slowly, but if you have trouble, you can always scale to leg raises, getting as close to an actual Dragon Fly position on the floor, as possible. There is also a scale in the video.
https://www.youtube.com/watch?v=sCCNn7D3Jg4


Chinese Planks - Try to accumulate 90 - 120 seconds in this position. Another movement we haven't done before.  Make sure you keep your ribs down, and your butt squeezed for these. Watch the video, and you'll understand. :-)
https://www.youtube.com/watch?v=jwv7C5bnvQo

2014-12-17

WEDNESDAY WORKOUT

Strength 20 Minutes:
Bro Bench Press - 5 x 5 starting your first set at 75 - 80% of your 1RM. Move up in small increments if your set felt solid. Rest


Then...


3 Minutes On / 1 Minute Rest - For 12 Minutes Total of:

As Many Rounds As Possible, starting over each 3 min period
10 Med Ball Slams (20/14)
15 KB Sumo Deadlift High Pull (70/53)
20 Air Squats


*Scale as needed for the weight on Sumo Deadlift High Pulls, and for your reps. You could scale to 5/10/15 Reps, or 10/10/10, as needed. Be smart about it so you may keep working for all of your 3 minute periods.

2014-12-16

GAMES - SESSION 6

GAMES - SESSION 6 
- this can be done at Open Gym on Tuesday if you did Session 5 on Sunday otherwise this will be Thursday nights Games workout...

SKILL PRACTICE:
Spend 5-10 minutes on:
- Muscle Up progressions and CTB progressions 
THEN...
Spend 5-10 minutes on:
- Kipping HSPUs 

STRENGTH:
Front Squat
4 sets of 6 reps @ 80% 1RM
(3-3:30 clock per work set)

WORKOUT:
Tabata Mash Up:
:20 of work / :10 of rest
(Alternate between movements after EACH round)

EIGHT TOTAL ROUNDS (4:00 total & 4 rounds each)
Hang Power Snatch (65#/95#)(50% 1RM) & Ring Muscle Ups OR CTB Pull Ups

REST 1 MINUTE (Change weights)

SIX TOTAL ROUNDS (3:00 total & 3 rounds each):
Hang Power Snatch (83#/115#)(60% 1RM) & CTB Pull Ups (If you did MUs) OR Kipping CHIN Ups (If you did CTB PUs)

REST 2 MINUTES (Change Weights)

FOUR TOTAL ROUNDS (2:00 total & 2 rounds each):
Hang Power Snatch (93#/135#)(70% 1RM) & Kipping CHIN Ups (if you did CTB) OR Ring Rows (If you did Kipping CHIN Ups)

Make sure to ask if you have any questions at Open Gym tomorrow!!