Power 15 Minutes:
Clean & Jerk - Work your way up to a heavy single. Use 90% of your best 1RM Push Jerk (not your Split Jerk) as a guideline. When you get to 90% of your best Push Jerk, do 3 reps, resting 60 - 90 seconds between reps.
Then...
For Time:
30 Clean & Jerks (155/105)
**10 Minute Cut-off**
*If 155/105 is heavier than 65% of your 1RM Push Jerk, use 65%. Every rep must come from the floor, and end locked out overhead. You MAY Split Jerk during the workout, but you may not use your Split Jerk when determining what weight to use, and may sure your feet come back together at the top of the rep, before bringing the bar back down. Doing Squat Cleans is not required, you may Muscle/Power Clean the bar to the shoulder.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Grace. Show all posts
Showing posts with label Grace. Show all posts
2014-07-18
2013-11-04
MONDAY WORKOUT
Come in with a plan for your weights, and come ready to work hard today!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
2013-02-24
SUNDAY GAMES GROUP...
We will spend some time working some technique beforehand... 11 days!!
"Grace-ish"
** Make sure you figure out your weights in advance!
5 Reps @ 50% 1RM CLEAN
CHANGE YOUR WEIGHTS QUICK...
5 Reps @ 60% 1RM CLEAN
CHANGE WEIGHTS AGAIN...
5 Reps @ 70% 1RM
CHANGE...
5 Reps @ 80% 1RM
CHANGE...
5 Reps @ 85% 1RM
CHANGE ONE FINAL TIME...
5 Reps @ 90% 1RM
(10 Minute Cutoff)
Bar starts from the floor, BUT you can do any catch height you want for these weights... Make sure to round UP to the nearest/easiest weight you can put on a bar WITHOUT using fractional plates so transitions are faster...
LAST THING... YOU DON'T NEED TO GO OVERHEAD ON THIS ONE...
"Grace-ish"
** Make sure you figure out your weights in advance!
5 Reps @ 50% 1RM CLEAN
CHANGE YOUR WEIGHTS QUICK...
5 Reps @ 60% 1RM CLEAN
CHANGE WEIGHTS AGAIN...
5 Reps @ 70% 1RM
CHANGE...
5 Reps @ 80% 1RM
CHANGE...
5 Reps @ 85% 1RM
CHANGE ONE FINAL TIME...
5 Reps @ 90% 1RM
(10 Minute Cutoff)
Bar starts from the floor, BUT you can do any catch height you want for these weights... Make sure to round UP to the nearest/easiest weight you can put on a bar WITHOUT using fractional plates so transitions are faster...
LAST THING... YOU DON'T NEED TO GO OVERHEAD ON THIS ONE...
2013-02-10
GAMES GROUP FOR SUNDAY
Perform the following consecutively as fast as possible:
1 Round of "Rowlen"...
500m Row
21 KB Swings (55#/70#) OR 12 @ 88#
12 CTB Pull Ups
Then 1 Round of Full Squat "Grace"
10 Reps of Full Squat Clean & Overhead (135#/95#)
Then 1 Round of "Annie"
50 DUs
50 Sit Ups
Then finish with 1 Round of "Diane"
21 Deadlifts (155#/225#)
21 HSPUs
No time cutoff
POST TOTAL TIME TO COMMENTS
2012-10-20
SATURDAY WORKOUT... BFB FUNDRAISER!
Come cheer on everyone as they take on the Barbell For Boobs fundraising WOD!
WORKOUT:
"Amazing Grace"
30 Reps For Time
95#/135# Clean & Overhead (Press, Push Press, Push Jerk & Split Jerk Are All Options!)
(8 Minute Cutoff For This One)
Workout briefing will start around 8:45am and first heat takes off at 9:00am and another will go every 12 minutes until around 10:30am...
We have almost 40 athletes participating & will be taking donations for the cause during all heats so come in and be a part of this great community at CFH!
POST YOUR TIME TO COMMENTS
WORKOUT:
"Amazing Grace"
30 Reps For Time
95#/135# Clean & Overhead (Press, Push Press, Push Jerk & Split Jerk Are All Options!)
(8 Minute Cutoff For This One)
Workout briefing will start around 8:45am and first heat takes off at 9:00am and another will go every 12 minutes until around 10:30am...
We have almost 40 athletes participating & will be taking donations for the cause during all heats so come in and be a part of this great community at CFH!
POST YOUR TIME TO COMMENTS
2012-07-14
SATURDAY
"Grace & Cindy's Date Night Special"
In Teams Of Two
AMRAP in 20mins:
3 Clean & Jerks (135/95)
5 Pull-ups, 10 Push-ups, 15 Air Squats (1 Round of Cindy)
*Only one person works at a time. The first team member to begin will complete this entire cycle, then the second team member will complete it once through. The team will alternate between them attempting to complete as many times as possible in the 20mins, with both teammates finishing a cycle constituting one complete round.
In Teams Of Two
AMRAP in 20mins:
3 Clean & Jerks (135/95)
5 Pull-ups, 10 Push-ups, 15 Air Squats (1 Round of Cindy)
*Only one person works at a time. The first team member to begin will complete this entire cycle, then the second team member will complete it once through. The team will alternate between them attempting to complete as many times as possible in the 20mins, with both teammates finishing a cycle constituting one complete round.
2011-07-14
THURSDAY WORKOUT
POWER:
Clean + Overhead Anyhow
3-2-1-1-1-1-1-1
* You Can Do This Anyway You Want *
- Hang Power Clean, Start From The Floor, Push Jerk, Push Press, Split Jerk, Etc
WORKOUT:
30 SQUAT Clean & Overhead (95#/133#)
* For Time *
** Must Start From The Floor, Pass Through A Full Squat & Finish Overhead For The Rep To Count
10 Minute Cutoff
POST FINAL WEIGHT & TIME TO COMMENTS
Clean + Overhead Anyhow
3-2-1-1-1-1-1-1
* You Can Do This Anyway You Want *
- Hang Power Clean, Start From The Floor, Push Jerk, Push Press, Split Jerk, Etc
WORKOUT:
30 SQUAT Clean & Overhead (95#/133#)
* For Time *
** Must Start From The Floor, Pass Through A Full Squat & Finish Overhead For The Rep To Count
10 Minute Cutoff
POST FINAL WEIGHT & TIME TO COMMENTS
2011-03-14
MONDAY WORKOUT
We will do the workout from Sunday today.... Be ready to get after it!!
Alternative Workout for those of you not ready to handle such a high volume of C/J's...
6 Front Squat (50-60% of your Max)
6 Box Jumps (20-24")
6 Push Press(50-60% of your Max)
5 ROUNDS
Alternative Workout for those of you not ready to handle such a high volume of C/J's...
6 Front Squat (50-60% of your Max)
6 Box Jumps (20-24")
6 Push Press(50-60% of your Max)
5 ROUNDS
2011-03-12
SUNDAY WORKOUT
SKILL WORK:
Full Clean (Starting From the Floor)
* Lighter Weights Building Up to Your Weight For The Next Part of The Workout *
WORKOUT:
Squat Clean PLUS Overhead (Thruster, Push Press, Push Jerk or Split Jerk... All Are Acceptable)
(Men - 135# / Women - 95#)
* 30 Reps For Time *
** Each Rep Must Start From The Floor **
THOSE OF YOU THAT ARE PARTICIPATING IN THE ZONE DIET CHALLENGE PLEASE ARRIVE 15-20 MINUTES PRIOR TO CLASS SO WE CAN GET MEASUREMENTS, BODY FAT, AND WEIGHT DONE... THANKS!
Full Clean (Starting From the Floor)
* Lighter Weights Building Up to Your Weight For The Next Part of The Workout *
WORKOUT:
Squat Clean PLUS Overhead (Thruster, Push Press, Push Jerk or Split Jerk... All Are Acceptable)
(Men - 135# / Women - 95#)
* 30 Reps For Time *
** Each Rep Must Start From The Floor **
THOSE OF YOU THAT ARE PARTICIPATING IN THE ZONE DIET CHALLENGE PLEASE ARRIVE 15-20 MINUTES PRIOR TO CLASS SO WE CAN GET MEASUREMENTS, BODY FAT, AND WEIGHT DONE... THANKS!
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