Power Work 15-20 Minutes:
3 Position Snatch @ 80% of 1RM Snatch (3 Total sets @ 80% on a 3:00 Clock)
Rep 1 - High Hang Squat Snatch
Rep 2 - Mid-Thigh Power Snatch
Rep 3 - Power Snatch From Floor
*Work up to 80%, and use 80% for your first set of 3. If it felt solid for all 3 reps, you may add weight. If you had difficulty completing the set, stay at 80%.
Then, let's get some more scores on those Record Boards!!!
"Karen"
For Time:
150 Wall Ball Shots (20/14)
**8 Minute Cut-off**
*Super fast cut-off today, so get as far as you can. Scale to a lighter Med Ball if necessary, but make it hard, and try to get further than you did last time we did this!
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Karen. Show all posts
Showing posts with label Karen. Show all posts
2014-06-02
2012-11-18
SUNDAY WORKOUT
BENCHMARK TIME!
WORKOUT:
"Karen"
150 Wall Ball Shots For Time (20#/14#)
(10 Minutes To Make The Record Board!)
PLUS...
Immediately after finishing your last Wall Ball rep or 10 Minutes whichever comes first...
Accumulate as many STRICT Chest 2 Bar CHIN Ups as possible in 5 Minutes
(Use bands as needed, but try to get some without... NO KIP PERMITTED!)
POST YOUR TOTAL TIME OR REPS COMPLETED ALONG WITH YOUR CHIN UP REPS TO COMMENTS
WORKOUT:
"Karen"
150 Wall Ball Shots For Time (20#/14#)
(10 Minutes To Make The Record Board!)
PLUS...
Immediately after finishing your last Wall Ball rep or 10 Minutes whichever comes first...
Accumulate as many STRICT Chest 2 Bar CHIN Ups as possible in 5 Minutes
(Use bands as needed, but try to get some without... NO KIP PERMITTED!)
POST YOUR TOTAL TIME OR REPS COMPLETED ALONG WITH YOUR CHIN UP REPS TO COMMENTS
2012-06-28
THURSDAY WORKOUT
SKILL: 5-6 Minutes Only
Squat Snatch Technique... Snatch Balance, Then Tall Snatch & Burgener Warm Up Progressions...
(PVC Only)
WORKOUT: 21-35 Minutes depending on how many people are in each class
Complete the following workouts in the order listed:
Part 1: "Mini-Isabel"
20 FULL Squat Snatches (135#/95#)
(Around 60-70% of your best snatch max, depending on your abilities with a full squat catch)
(5 Minute Cutoff)
REST 2 MINUTES (RECORD YOUR RESULTS)
Part 2: "Mini-Cindy"
As Many Rounds & Reps As Possible In 6 Minutes:
5 Pull Ups (Any Kind)
10 Hand Release Push Ups
15 Air Squats
REST 1 MINUTE (RECORD YOUR RESULTS)
Part 3: "Mini- Karen"
100 Wall Ball Shots (20#/14#)
(7 Minute Cutoff)
We will stagger start this workout with snatches being done on the East part of the workout floor only & anywhere from 6-8 athletes starting on Part 1 which will take 7 minutes when you include the rest period... Once the first group moves on to Mini-Cindy then the second group will begin Part 1 & so on until all groups have done all three parts...
If you finish a part before the cutoff that means you will get extra rest before the next part...
POST WOD:
2 Minutes worth of side bridge holding per side... Try to go unbroken on both sides
3-5 Minutes of any mobility work
IF YOU'RE IN AN EARLIER GROUP MAKE SURE YOU GET ON PEOPLE IN A LATER GROUP TO HELP PUSH THEM TO FINISH FASTER!
POST TOTAL TIME FOR SNATCHES, TOTAL ROUNDS FOR CINDY & TOTAL TIME FOR KAREN TO COMMENTS
Squat Snatch Technique... Snatch Balance, Then Tall Snatch & Burgener Warm Up Progressions...
(PVC Only)
WORKOUT: 21-35 Minutes depending on how many people are in each class
Complete the following workouts in the order listed:
Part 1: "Mini-Isabel"
20 FULL Squat Snatches (135#/95#)
(Around 60-70% of your best snatch max, depending on your abilities with a full squat catch)
(5 Minute Cutoff)
REST 2 MINUTES (RECORD YOUR RESULTS)
Part 2: "Mini-Cindy"
As Many Rounds & Reps As Possible In 6 Minutes:
5 Pull Ups (Any Kind)
10 Hand Release Push Ups
15 Air Squats
REST 1 MINUTE (RECORD YOUR RESULTS)
Part 3: "Mini- Karen"
100 Wall Ball Shots (20#/14#)
(7 Minute Cutoff)
We will stagger start this workout with snatches being done on the East part of the workout floor only & anywhere from 6-8 athletes starting on Part 1 which will take 7 minutes when you include the rest period... Once the first group moves on to Mini-Cindy then the second group will begin Part 1 & so on until all groups have done all three parts...
If you finish a part before the cutoff that means you will get extra rest before the next part...
POST WOD:
2 Minutes worth of side bridge holding per side... Try to go unbroken on both sides
3-5 Minutes of any mobility work
IF YOU'RE IN AN EARLIER GROUP MAKE SURE YOU GET ON PEOPLE IN A LATER GROUP TO HELP PUSH THEM TO FINISH FASTER!
POST TOTAL TIME FOR SNATCHES, TOTAL ROUNDS FOR CINDY & TOTAL TIME FOR KAREN TO COMMENTS
2011-10-11
TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)
POWER WORK:
Max Height Box Jump For 5 Reps
* You Have Exactly 10 Minutes From The End Of Your Warm Up To Work Up To A Max Height *
Be Careful Here... Use A Smaller Box & Build Up The Height Using Bumpers So You Don't Get Sliced & Diced By The Edges Of The Box
WORKOUT:
150 Wall Ball Throws (14#/20#)
* 12 Minute Cutoff *
POST WORKOUT STRENGTH WORK:
50 Bench Supported DB Rows (25-30's/35-40's)
* Complete In As Few Sets As Possible, But Make Sure You're Using Your Upper Back & Shoulder Muscles To Initiate The Movement
POST ALL RESULTS TO COMMENTS
Max Height Box Jump For 5 Reps
* You Have Exactly 10 Minutes From The End Of Your Warm Up To Work Up To A Max Height *
Be Careful Here... Use A Smaller Box & Build Up The Height Using Bumpers So You Don't Get Sliced & Diced By The Edges Of The Box
WORKOUT:
150 Wall Ball Throws (14#/20#)
* 12 Minute Cutoff *
POST WORKOUT STRENGTH WORK:
50 Bench Supported DB Rows (25-30's/35-40's)
* Complete In As Few Sets As Possible, But Make Sure You're Using Your Upper Back & Shoulder Muscles To Initiate The Movement
POST ALL RESULTS TO COMMENTS
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