SATURDAY WORKOUT

Team Workout Saturday!!!

In teams of 2 today...

"Dumbbell Danny"

As Many Rounds As Possible in 20 Minutes of:
30 Box Jumps (24"/20")
20 Dumbbell/Kettlebell Push Press (35/26 each hand)
30 Pull-ups (any style)

**OPTIONS**
53/35# Dumbbell/Kettlebell will perform only 15 Push Press each round
71/53# Dumbbell/Kettlebell will perform only 10 Push Press each round

*You and your partner may switch out at any point during the round, and split the work however you like, but it must be performed in the order it's written each round... so no starting Pull-ups until your Box Jumps, and Push Press are complete. Your partner may assist you with getting your Dumbbells/Kettlebells into position on your shoulders for the Push Press. You may do any style of Pull-ups you choose (kip, butterfly, etc...).

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.

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**

WEDNESDAY WORKOUT

Front Squat 10 - 12 Minutes - work up to your first work set quickly.
3 Reps @ 60%
2 Reps @ 75%
1 Rep @ 85%
1 Rep @ 90 - 95%
*Hit a set every 2 Minutes.


Hang Clean 1RM
You will have 15 Minutes ONLY to establish a new 1RM for Hang Clean. You may do either a Power  catch, or a Full Squat catch, but it must be from the Hang.


Then…


"Strict Fran"<--- Yeah, you read it correctly.

Ladies' Reps = 15 - 12 - 9 @ 65#
Men's Reps = 21 - 15 - 9 @ 95#

Strict Press or Push Press (NO Jerks)
Strict Pull-ups

**6 Minute Cut-off**

*Try to finish, but it's a fast cut-off, so get as far as you can!!! If you need to scale, scale the weight first, or use bands for the Pull-ups, before you scale the reps.

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. :-)

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. :-)

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.

"DIRTY" THURSDAY

There's a 30th birthday at Hydro today. Shannon Lane... this WODs for you!!!

"Dirty Thirty"
30 Box Jumps (24"/20")
30 Jumping Pull-ups
30 Kettlebell Swings (53/35)
30 Walking Lunges
30 Knees2Elbows
30 Push Press, (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20#/14#)
30 Burpees
30 Double Unders

*We will scale where appropriate today, so you can complete the workout in a timely manner. Above all, have fun with this workout guys! :-)

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

Some Overhead action today guys and gals.

10 Minutes (approx. 3mins per set)
Strict Press
3-3-3
You may have 1 or 2 heavier warmup sets for the Strict Press, before beginning your work sets of 3.

10 Minutes
Push Press
2-2-2
You may have another couple of heavier warmup sets of Push Press, before beginning your work sets of 2.

12 Minutes (approx. 4mins per set)
Push Jerk
1-1-1
Again, only 2 or 3 warmup sets of Push Jerk, before beginning your work sets. The other two movements should be getting heavier as you move through your sets, so you won't need a ton of extra sets to get to your first set of 1.

*We will be watching the feet today, so keep your technique as clean as possible. You MAY NOT Split Jerk... you will only Push Jerk. So... NO splitting of the feet, keep them under you. This means no excessively wide catch positions either. Ending up looking Sumo is against the rules today, and will be considered the same as Split Jerk. Focus on keeping the feet under you, and Jerking down under the bar fast. :-)

SUNDAY WORKOUT

Some strength work with my usual demented twist...

WORKOUT: 30-35 Minutes w/ a 10 Minute Clock for warm ups...
You will have a 2 minute clock to perform the following:
30 Air Squat JUMPS
3 Push Presses (This will be taken from a Rack)

You will have FIVE ROUNDS to achieve the heaviest Push Press load possible with approximately 4 minutes between each round as others in your group do their rounds...

Once everyone in your group have done their first round then proceed immediately into your next round with a higher load... That's assuming you are successful at getting 3 reps on the prior set and you have at least 3 members in your group... If your group is smaller then you can take additional 90 second cycle(s) of rest...

Start your first set around 80% of your best Push Press Max OR around 65-70% of your best overhead max (could be a push or split jerk)...

LAST THING... If you fail to complete all 3 reps in the 90 second window the set won't count & you can't redo that round... You can do the weight over on the next round, but you can't make up that round...

POST YOUR HIGHEST LOAD TO COMMENTS

THURSDAY WORKOUT

GHD Skill Work
During the warm up, we will go over a few of the various movments that can be done on a Glute Ham Developer. This will not be extensive, as we only have the one GHD, but the goal will be to get you on the GHD, and for you to get a few reps in during the course of the warm up, so you can begin to familiarize yourself with it.

5 Rounds Done for MAX LOAD
1 Thruster
2 Push Presses
3 Front Squats

**A few rules about today's workout:
You must Clean the barbell from the floor.
You may Squat Clean Thruster your first rep.
You may redo a missed rep, as long as you haven't set the barbell down.
You must finish each round before dropping the barbell back to the floor.
You may only score a completed round, so be smart about picking your loads.
Your total score for the workout will be the loads completed, added together from all 5 rounds.
Each Round will be on a 4 Minute clock; what time is left within the 4 Minutes after completing all reps, will be considered your Rest. (The workout is 20mins total, with plenty of rest).


*Start your first Round with around 80% of your best Push Press.

MONDAY

AMRAP in 10 Minutes:

5 Strict Pull-ups (Any grip style is allowed)
10 Push Presses (75/55)


*Scaling Options:
Pull-ups – Bands may be used. Keep it doable, but make it challenging.
Push Press – (55/45);(45/35);(35/15)

SUNDAY

Push Press
3-3-3
Push Jerk
3-3-3
Split Jerk
2-2-2

*For all of the overhead work today, try not to miss any of your reps. Once you begin the work sets of your Push Presses, you may not lighten the load on the barbell for any set after, including the Push Jerks, and the Split Jerks. The penalty for having to drop the weight down to complete your sets will be 25 Burpees, with the balance coming due at the end of class, so set yourself up for success to get the most out of your training session. :-) Your Split Jerks will be done alternating which foot is in front each rep. Each set of Split Jerks will have 1 rep with your dominant foot in front, and 1 rep with your non-dominant foot in front.

THURSDAY

If you are NOT competing in the Olympic Lifting Meet on Saturday, complete the following:

You may all thank Brandon Skelton, and Justin, for planting this little gem in my head… As part of your warm up, select a tire, and flip it from the bay doors, to the asphalt, and back. If the tires are both a bit heavy for you, you may partner up. :-)

2 Rounds For Time:

30 Push Press (75/55)
25 Weighted Step Ups 20” Box (75/55)
20 Toes2Bar

*The Push Press are “Shoulder to Overhead” anyhow. The Weighted Step Ups will be done on a 20” Box, with whatever barbell and weight you’re using for Push Press. The barbell will be held behind the neck for the Step Ups. Toes2Bar… yeah, those.


If you ARE competing in the Olympic Lifting Meet on Saturday:

As part of your warm up, select a tire, and flip it from the bay doors, to the asphalt, and back. If the tires are both a bit heavy for you, you may partner up.

Snatch
Work up to 70% of the weight you will use to open with at the Oly meet. Hit 70% for 3 single reps, then you’re done with Snatch.

Clean & Jerk
Work up to 70% of the weight you will use to open with at the Oly meet. Hit 70% for 3 single reps, then you’re done with Clean & Jerk.

Then…

As many Burpees as possible in 5 minutes

*Can anyone get past 100? Today looks a little familiar… ha!

WEDNESDAY

You will have 3-4 warm up sets, depending on how heavy you are capable of starting off.

Push Press
3-3-3
Push Jerk
2-2-2
Split Jerk
1-1-1

*Between exercises you may need an additional set or two to get up to your starting weight for the next movement, but you'll only have around 10 minutes per movement, so make your time count.

If there's time:
As Many Reps As Possible in 2 minutes of Squat Jumps
Let's see who can get 60+!!!

SUNDAY WORKOUT

12 & 1pm Classes Today

STRENGTH:
With A 10 Minute Running Clock...
Press
3-3-3-3

Then..

With A 10 Minute Running Clock
Push Press
2-2-2-2-2

Then...

With A 10 Minute Running Clock
Push Jerk
1-1-1-1-1-1

* Try To Work Towards A Personal Best On Each Lift Within The Time Frame Provided After Some Technical Work With PVC Pipe & An Empty Bar... Progressively Build Up, But Once The 10 Minute Time Frame Is Up You Must Move On To The Next Lift

POST ALL WEIGHTS TO COMMENTS

SUNDAY WORKOUT

STRENGTH/POWER: 
Press (No Leg Drive)
1-1-1-1 (Do A Quick Set Of 5 Then 3 Before Starting Your 4 Sets Of 1)
Push Press (Dip, Jump & Press)
3-3-3
Push Jerk (Dip, Jump & CATCH)
5-5
* The Goal Is To Get The Heaviest Load Possible For Each Of The Overhead Lifts, BUT The Catch Is That Once You Move The Weight Up You Can Never Go Back Down
** So If Your Final Press Is 155# For 1 Then Your First Set Of Push Press Must Be At Least 160# & So On Until You Finish Your Last Set Of 5 Reps Of Push Jerk

WORKOUT: 
Tabata Mash Up
#1 Inverted Rows
#2 AbMat Sit Ups
* Perform Exercise 1 For Max Reps In 20 Seconds Then You Have Ten Seconds To Switch To Exercise 2 Where You Will Again Go For Max Reps In 20 Seconds... You Will Repeat This Pattern For 8 Rounds For Both Exercises (8 Total Minutes)
** Again This Workout Is For MAX REPS So There Will Be No Pacing, It's All About Your Go!

Last Time We Pressed - HERE
Push Pressed - HERE
Push Jerk - HERE

POST ALL LOADS AND TOTAL REPS FOR ROWS AND SIT UPS TO COMMENTS