WEDNESDAY WORKOUT

Skill/Power 15 Minutes:

Push Jerk - You will have only the 15 minutes to quickly work up to a heavy load for 2 reps. You must Push Jerk for both reps, so NO Split Jerk... push yourself under the bar! If your technique is solid move the weight up, if it's looking sketchy, or more like a Push Press, work on pressing YOU down for your  re-dip and lockout, instead of pressing the bar up.


Then...


As Many Rounds As Possible in 10 Minutes:

30 Toes2Bar
15 Back Squats (155/105)


**Scaling Options**
Toes2Bar - scale to Knees2Armpits, or Hanging Leg Raises; It should be HARD for you.
Back Squats - 135/95 ; 115/75 ; 95/65 --- The bar MUST be Cleaned from the floor, and should be challenging, but not impossible.

The goal for this workout is to try to get close to your 3rd round, or into your 3rd round, if possible.

THURSDAY WORKOUT

Skill Work 10 Minutes:
Push Jerk - Low volume, 1 - 2 reps at a time focusing on technique. Press yourself under the bar so YOU move DOWN to lock out your arms. Try NOT to stop yourself short of lockout, and then have to try pressing the bar up the last couple of inches. Only use up to around 65 - 75% of 1RM. Again... LOW volume.


Then... a test.


"Kelly"
5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)

**25 Minute Cut-off**

*Scaling Options*
Box Jumps - we will have some smaller boxes available, so don't feel like you can't make it in for this one.
Wall Ball - 25#/20# = 25 reps ; 30#/25# = 20 reps for Wall Ball ONLY (Box Jump reps remain the same). We also have some lighter med balls available, if necessary.

Scale so you can get at least 4 rounds in before the cut-off!!!

WEDNESDAY WORKOUT

Strength
Back Squat - Week 6
4 - 4 - 4 - 4 @ 90% (4 Minutes per set)

Warm up sets should look something like this:
60% - 5 reps
70% - 3 reps
80% - 2 reps
85% - 1 rep
Don't blow off your warm up sets, or the mobility/general warmup for class. Give yourself the best chance at feeling good-to-go for your work sets, and being able to get through all of them.


Then...


For Time:
100m Run
21 Unbroken Shoulder2Overhead (135/95)
100m Run
15 Unbroken Shoulder2Overhead (135/95)
100m Run
9 Unbroken Shoulder2Overhead (135/95)

**5 Minute Cut-off**

*You read that correctly... all Shoulder2Overhead sets must be UNBROKEN, or you will start that set over. You must Clean the bar into position, no racks will be used. However, you may rest the bar in the front rack position, or on your back, for as long as you wish, the barbell just can't return to the floor until your set is completed or you start that set over. Use no more than 60 - 65% of your best Push Jerk 1RM as a scale... so if your 1RM Push Jerk is not 210+/150+ lbs, you must scale.

MONDAY WORKOUT

Power 10 - 15 Minutes:

Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)

*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.


Then...


3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes

*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.

**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.

THURSDAY WORKOUT

Speed / Skill Work 15 Minutes (first 5 minutes are sets with barbell, and working up to your work weight, next 10 minutes are the EMOM below)

2 Positions on Snatch today; keep the load light - moderate (50ish% 1RM Snatch). Your main focus should be on technique, and speed. Commit to getting under the bar, and be confident you will catch it.

Every Minute On the Minute for 10 Minutes:

Rep 1: Mid-thigh Hang Snatch

Rep 2: Just-below-kneecap Hang Snatch

*Drop the bar between reps, and save your grip… it's Skill Work, so focus on technique every.single.rep. All reps are to be caught in the Power position (non-squat). Speed is the word. :-)

Then, the reason you saved your grip…

"DT"

5 Rounds For Time:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

**10 Minute Cut-off**

*Use 75% of your 1RM Push Jerk as a reference for scaling, if you aren't able to go RX'd, or you can't get reasonably close to finishing going RX'd. You should get through 3 - 4 rounds at least, so pick your weight accordingly.

Post Workout Extras (if there's time, or on your own):

3 Minutes Total Time:

20 Seconds Front Plank Hold

20 Seconds Left Side Plank Hold

20 Seconds Right Side Plank Hold

SUNDAY WORKOUT

Gymnastics:
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.


Power - 20 Minutes:
2 Positions on the Snatch today.

Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.


Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)

MONDAY WORKOUT

Overhead Work 20 Minutes:

3 Sets of:

1 Push Press

1 Push Jerk

1 Split Jerk (NON-dominant leg)

*You must Clean the barbell into position on the shoulder, then perform your 3 Shoulder2Overhead movements. Do not max out, but shoot for around 90% of your 1RM Push Press. Your 20 Minutes will include all of your sets working up to approx. 90%. 

Then, a Chipper that you may have seen before… :-)

"Jackie"

1,000m Row

50 Thrusters (45/35)

30 Pull-ups

**10 Minute Cut-off**

MONDAY WORKOUT

Accessory Work 10 Minutes:

2 Sets Max Strict Pull-ups w/any grip
Rest to recovery in between sets


Then…


Every Minute On the Minute for 21 Minutes Total
7 Cycles of:

1st Minute - 30 Double Unders
2nd Minute - 10 Burpees
3rd Minute - 10 Push Jerks (95/65)

**Scaling Options**
Double Unders - If you have trouble with stringing together your Double Unders, bring the reps down to 20 or 15. Single Unders are an option if you have no Double Unders.
Burpees - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.
Push Jerks - 6 or 8 is an option if you think you won't be able to finish 10 for all of your Cycles.

THURSDAY WORKOUT

Non Games Athletes

Snatch - 15 Minutes

Warm up quickly with Snatch Balance for 2 sets of 3 @ 30 - 40%. 

Full Squat Snatch 3 sets of 3 @ 70 - 75%

8 Rounds / 75 Seconds each

100m Row Sprint

*Whatever time is left of your 75 seconds each round will be rest.

Games Athletes

Push Jerk (use a rack)

2 - 2 - 2 - 1 - 1 - 1  *Work up to 80 - 85% of 1RM

3 Rounds For Max Reps:

Wall Ball Shots in 30 Seconds

Rest 3 Minutes

*In between your rounds of Wall Ball Shots, do sets of 15 - 20 Band Pull Aparts, or Weighted Hip Raises, or External Rotation w/5# plate (lay on your side, hold the plate in front of you, and keeping your elbow pinned to your side, externally rotate your top arm until the plate is above you). Do all of these at least once.

WEDNESDAY WORKOUT

Skill Work 10 - 15 Minutes (including warm up sets)
Push Jerk - Work up to 60 - 70% of your 1RM. Then do 5 perfect reps at that load (they don't need to be consecutive). Remember, this is SKILL WORK with a moderate load, so treat it as practice. Work on getting under the bar quickly, and efficiently. Make sure you doing a Push Jerk, not a Push Press, or some other variation.


Then…


Every Minute On the Minute for 12 Minutes:

1st Minute: 10 Burpees (Games athletes - 6 Burpees)
2nd Minute: 10 Toes2Bar (Games athletes - 6 Toes2Bar)
3rd Minute: 10 Deadlifts @ 185/135 (Games athletes - 6 Deadlifts)
… repeat this cycle 4 times, until 12 Minutes is up…

*If you're signed up for the Open, and you decide to come in today, keep your loads moderate, and make sure you don't skimp on mobility. The Deadlift should be 70% of your 1RM AT MOST. If 70% of your 1RM Deadlift is lighter than 185/135, then do 60 - 70% of your 1RM.


**Recovery**
Row OR Bike 5 - 10 Minutes
Keep it slow and steady, you only need to keep moving, not set a new record. :-)

THURSDAY WORKOUT

Mobility 10 Minutes:

Floss Band Calves, Ankles, and Knees
If you have time, Floss anything that is feeling extra tight.


Then…


Open Workout 13.2-ish…

As Many Rounds As Possible in 10 Minutes:
5 Shoulder2Overhead
10 Front Squats (95/65)
15 Box Jumps (24/20)

*For the Shoulder2Overhead, you may do Press, Push Press, Push Jerk, or even Split Jerk, it will be your choice. You may Squat Clean for any rep of your Front Squats, as long as the Front Squat standards are met. For the Box Jumps, stepping up WILL be acceptable for this workout, but the same standards apply as would always apply to Box Jumps… you must stand up fully on top of the box, and both feet must return to the floor. You may NOT pogo off of the top of the box, but you may from the floor. If you really want an Open Workout experience, count rounds and reps for one of your fellow members, and have them count for you. :-)

WEDNESDAY WORKOUT

Mobility 10 Minutes:

Shoulder Mobility with a barbell/lacrosse ball/floss bands
Hip Mobility with lacrosse ball/pvc or foam roller


Strength & Skill Work 15 - 20 Minutes (including warmup sets):

Push Jerk or Split Jerk (Pick Your Worst of the 2)
1 - 1 - 1 - 1 - 1
*Start at around 80% of your 1RM for your work sets, and only increase the weight if your last rep was successful, AND your technique was solid. Focus on proper movement, even during your warmup sets. We haven't done enough skill work on the Push Jerk/Split Jerk recently, so today is a great day to get some coaching on any issues with your technique.


Accessory Work:

30 Reps of Ring Rows (make the angle HARD, but doable, or put your feet on a box)
or
30 Dumbbell Rows (make the weight HARD, but doable)

SUNDAY WORKOUT

There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.


15 Minutes to complete 4 sets of the following:

Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean


Then…


10 Minutes:

Front Squat
3 - 3 - 3 @ 88% - 90%


Optional:

21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)


*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)

SATURDAY WORKOUT

REMINDER: There is NO 9am class today (Saturday), ONLY 10am.

Strength/Skill Test 15 Minutes:

Push Jerk 2RM

Don't do a ton of sets warming up. Stick to between 3 - 5 warm-up sets, before you start making attempts to set a new PR. It must be Push Jerk, NO Split Jerks today folks.

Then…

5 - 4 - 3 - 2 - 1 Reps of:

Weighted Pull-ups (50/35)

Box Jumps (48"/36")

**6 Minute Cut-off**

*For the Pull-ups, you may not use a belt; you MUST hold the dumbbell between your legs, and your chin needs to clear the bar (No Chest2Bar). For the Box Jumps, the fellas will use two 20" Boxes stacked one on top of the other, and two 45# Bumper Plates stacked one on top of the other, on top of the Boxes. The ladies will use a 30" Box with a 45# Bumper Plate, and a 25# Bumper Plate stacked on it. The Boxes will be placed against the far wall, away from the Pull-up Rig, so your transition from one movement to the other will cost you if you don't move quickly; it's a fast cut-off today folks if you're not moving. Come in at 10am and get sweaty!!!

THURSDAY WORKOUT

5 Rounds For Time:

15 Russian Kettlebell Swings (53/35)
10 Single Arm Push Jerks w/Kettlebell (5each arm @53/35)
***At the beginning of EVERY minute, to include the beginning of the workout (Minute Zero technically) you must stop, and perform 3 Burpees. You may finish your current rep, but must complete your 3 Burpees before continuing***

*You may alternate between arms for the Push Jerks with the KB at any time you choose, BUT... you must do 5 reps with each arm every round, splitting the work evenly.

THURSDAY WORKOUT

As Many Rounds As Possible in 12 Minutes:

6 Toes2Bar
6 Push Jerks (135/95)

*A Simple Couplet before your rest day on Friday guys. If you cannot do Toes2Bar, you will do Hanging Leg Raises. The Push Jerks will be Jerks, no Presses, or Push Presses, you must re=dip under the barbell each rep. Track your rounds carefully, and take care not to tear your hands on the Toes2Bar today.

THURSDAY WORKOUT

You will have the entire hour to find:

Push Jerk 1RM (NO Split Jerk)


If you have time left over, a CHALLENGE...

As Many Double Unders in 2 Minutes As Possible

Simple today; come in, and lift some heavy stuff. :-)

TUESDAY

Open Gym 4pm-7pm
Free Trial Class 6pm

Tuesday Challenge:

"Steroid Jackie"
500m Row
25 Shoulder To Overhead Anyhow (Bodyweight/.75xBodyweight)
15 Weighted OR Strict Chin/Pull Ups (25/10)

**10 minute cutoff**
*Try to get as close to the Rx'd weights as possible, it should be pretty heavy. You must Clean the weight into position on the Shoulder To Overhead, no racks may be used.

THURSDAY WORKOUT

All of you got a sample of what may have been coming for this week's Open Workout, on Monday. We'll do a little testing with today's workout, without doing the entire 7 minutes of 13.4 all the way through.

3 Rounds For Reps:
30 Seconds of Clean & Jerk (135/95)
30 Seconds of Rest
30 Seconds of Toes2Bar
30 Seconds of Rest

*The Clean & Jerk must be taken from the floor every rep, but you may catch the Clean however you like (Power or Squat or... uh... Split), and you may Press, Push Press, or Push Jerk it overhead. Although, the Push Jerk will be your most efficient means of getting it from shoulder to overhead, you may select whichever option you wish. We will go over more standards before beginning the workout.

WEDNESDAY WORKOUT

Triplet today guys... Also, they're releasing 13.2 tonight at 7pm, so be on the lookout!

5 Rounds For Time:

Row 200m
10 Wall Ball Shots (20/14)
5 Push Jerks (95/65)

**10 Minute Cut-off**

*We will be running heats of 6 today for this workout, so show up on time, and be ready to warm up right away. The barbell for the Push Jerks must be cleaned from the floor, so don't drop it, or you will create extra work for yourself. Go fast, and try not to break up your sets, if possible.