Thursday 190418

Power Clean

10x3 EMOM

First rep of each set is performed with a three count pause just below the knees. 


"Grace"

For Time: 

30 Clean & Jerks, 135#/95# 

TIMECAP: 5:00

GEAR: 3


Extra Work:

EMOM 15, alternating: 

a) Pull Variant

b) Push Variant

c) Back Extension Variant

Choose pull variant from the following: 

-Incline Ring Row, 15 reps (body should be at 45 degree angle) 

-Supine Ring Row, 10 reps (shoulders should be 3-4" off ground at bottom) 

-Elevated Ring Row, 5 reps (feet on box at hip height) 

-Piked Assisted Pullup, 4 reps with 0:10 negative on each

-Chin Negative, 4 reps with 0:10 negative on each

-Chin-Up, 5 reps

-Pull-Up, 5 reps

-Chest-to-Bar Chin-Up, 5 reps

-Chest-to-Bar Pull-Up, 5 reps

-Chest-to-Bar Chin-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom) 

-Chest-to-Bar Pull-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom) 

 Choose push variant from the following: 

-Incline Pushup, 15 reps

-Knee Pushup, 15 reps

-Pushup, 10 reps

-Bench Dip, 10 reps

-Dip Negative, 4 reps with 0:10 negative on each

-Strict Dip, 5 reps

-Ring Dip Negative, 4 reps with 0:10 negative on each

-Strict Ring Dip, 5 reps

-Wide Elbow Strict Ring Dip, 5 reps

-Wide Elbow Strict Ring Dip, 5 reps @ 31X1 (three second eccentric, pause at bottom, accelerate up, pause at top) 

Choose push variant from the following: 

-Superman Hold, 0:30

-Superman Extension, 20 Reps with pause at top

-Back Extension, 15 reps

-Back Extension, 10 reps @ 31X1

-Weighted Back Extension

-Jefferson Curl, 5 slow reps

Thursday 120418

Support WOD for the Humboldt Broncos

With a 15 Minute Clock:

0:00-5:00 AMRAP:

5 Deadlifts 135/95#

5 Hang Power Cleans 135/95#

5 Burpees Over Barbell (Lateral)

5:00-10:00 AMREPs:

Row Or Bike For Calories

10:00-15:00 (max) 2 Rounds For Time:

15 Pull-Ups

15 Russian Kettlebell Swings 32/24kg


Extra Work: Prehab Circuit 4

12:00 For Quality:

1:00 Jump Rope (mix up singles, doubles, crossovers, single leg, etc)

Triplanar Pigeon, 0:10 in each position

5 Russian Kettlebell Swings + 4 Kettlebell SDHP + 3 Kettlebell Swings, no heavier than 20kg/16kg

10 Hollow Rocks (not weighted)

10 Weighted Russian Twists, 10#/5#

Tuesday 100418

Front Squat

10x3 EMOM

First rep of each set is performed with a three count pause right at parallel. Athletes should start 5-10lbs heavier than last week, or at ~65% of 1RM.


3 Rounds For Time:

60 Double Unders

50 Squats

40 Pushups

30 Butterfly Sit-Ups

TIMECAP: 25:00

GEAR: 2.5


Extra Work: 

EMOM 15, alternating:

a) Single Leg Squat Variant

b) Straight Arm Pull Variant

c) Straight Arm Push Variant

Choose single leg squat from the following:

-Rockback Squat, 5 reps

-Lateral Squat, 5 reps/side

-Shrimp Squat to Shin, 5 reps/side

-Shrimp Squat, 5 reps/side

-Counterbalance Pistol Leg Lift, 10 reps/side with 5-10lbs

-Counterbalance Pistol Hold, 0:20/side with 5-10lbs

-Pistol Hold, 0:20/side

-Pistol Negative, 3 reps/side 0:05 negative on each rep

-Rockback Pistol, 5 reps/side

-Pistol, 5 reps/side

Choose straight arm pull from the following:

-Passive Hang, 0:45

-Active Hang, 0:45

-Passive Lateral Swings, 20 reps

-Single Arm Active Hang, 0:10/side

-Single Arm Active to Passive Hang, 5 reps with 0:05 hold on each rep

-Retracted Hang, 5 reps with 0:05 hold on each rep

-Single Arm Retracted Hang, 3 reps/side with 0:05 hold on each rep

Choose straight arm push from the following:

-Scapular Pushup, 10 reps

-Single Arm Plank Hold, 0:20/side

-2 feet From Wall Handstand Hold, 0:45

-3 inches From Wall Handstand Hold, 0:45

-Handstand Shrug, 15 reps, pause at top

-Wall Climb, 5 reps with 0:05 handstand hold on each rep