Monthly Archives: January 2016

Saturday 1-29-16

Warm-up: dynamic A.  Clean pull + hang power clean + clean – 25min to work to heavy but pretty set B.  OHS – 3×3 waves x2 – 1 set every :45, TRY to hold it overhead the whole time! C1. … Continue reading

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Wednesday 1-27-16

Warm-up: PVC snatch work A.  Snatch – EMOM x 10min – 1 snatch @ 80-85% of 1RM B.  Back squat – 3.3.3.3.3 – 1 set every 3:00, between sets perform 3 Russian Babymakers C.  Alternating Tabata – handstand holds/shoulder taps … Continue reading

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Monday 1-25-16

Warm-up: plate jump drill (with hip circles, med balls), glute recruitment drill A.  Clean and jerk – 4×2@80% of 1RM B.  Front squat – 5×3 pause squats with 2-sec hold in bottom C.  Partner wod! 20min cap Hang from pull-up … Continue reading

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Saturday 1-23-16

Warm-up: hollow rock-superman work A.  Snatch pull x2 + snatch – we’re going to spend about 30min working on speed/hinging at the hip/etc and then working up to a challenging set of the complex B.  OHS – 5.5.5 – between … Continue reading

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Wednesday 1-20-16

Warm-up: hip hugger glute bridges, inchworm –> downward dog stretch A.  Hang clean + 2 jerks – 20min to work to a 2RM B.  Back squat – 3×3 waves, 2:00 rest, 3×3 again C.  50 single arm DB OH stationary … Continue reading

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Monday 1-18-16

Warm-up: prone barbell/PVC press, wall facing shoulder rolls A.  Power snatch – 2RM in 20min *we will be recording a few of these in slow-mo to watch your positioning, so bring your phone or something so you can take them … Continue reading

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Saturday 1-16-16

Guest coach Mike today! Thanks Mike!! Warm-up: 10-15 min coach’s choice overhead mobility A.  Clean and jerk – 2.2.2.2.2 – one set every 3:00 B.  1 behind-the-neck snatch grip jerk + 4 OHS – 20min to work up to heaviest … Continue reading

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