Whitney and the Bear tango with weight.
A. Warmup (thanks Coach Holley):
-10 dual KB deadlift (24kg/16kg)
-10 dual KB clean & press (24kg/16kg)
-10 strict pullups
-10 ring pushups
-10 good mornings (45# barbell)
-Butcher Push down and back (270/230)
B. The Bear: 5 rounds for max weight:
*7 sets of the following:
*Explanation: You may break up the movements as much or as little as you like. Ex: Clean to thruster to back squat to back thruster. OR you may execute as described above. The only rules are: You may not drop the bar during a round (not even to re-grip) and the bar may not rest on the ground. You may rest anywhere else (front rack, back rack, bar in hip crease). Go heavy or go home.
A. Warmup: Ladder 1-5-1:
-KB clean & press R
-KB clean & press L
(Perform one of each, then 2 of each, then 3 of each, working up to 5 of each, then back down the ladder finishing with one of each movement).
B. Barbell Rollouts 3×10 @ 95#
-Split Squat (alternate leg each round)
-Dumbbell Cluster (clean+thruster – 1 DB only 35#/25# – switch hands every round)
D. Extra Credit: Plank Varaiations: Hands, Elbows, Knees to elbows, side, etc. 3 minutes.
Walt and the snatch-grip deadlift: push your knees back out of the way and lead with the shoulders.
A. Warmup (2 rounds):
-20 x one-arm DB floor press
-20 x DB renegade rows
-10 x strict pullups
-10 x sandbag power cleans
-20 x lunge with sandbag
-20 x air squat
B. Snatch/Clean Work
-5×2 snatch-grip deadlift (hook-grip)
-5×2 deep clean deadlift (on 3″ platform, hook-grip)
-5×2 snatch balance
-5×2 split jerk
Notes: Go HEAVY on the deads. Check in on your midline stabilization. Go light on the SB and work on speed and pushing yourself under the bar. FOOTWORK is crucial here. FOOTWORK is also the primary focus on our SJ today. If you don’t have the FOOTWORK, drop weight.
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- Biomechanical Analysis of the lifts
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A. Warmup / Roll-out / Mobility (shoulders)
B. Warmup continued: 15 Man-Makers unbroken @ light weight
C. 3 rounds for time:
-15 hang power clean @ 135/95
D. 3 rounds for time:
Warmup: Easy jog and kettlebell work for about 10 minutes.
A1. Overhead squat 3×5
A2. 15 pushups as fast as possible
B1. Front squat 3×5
B2. 15 pullups unbroken
C1. Back squat 3×5
C2. 15 squat jumps as fast as possible
*Method: Move from OH squat to pushups with NO REST in between. Rest 3 minutes between sets. Same for B1-B2 and C1-C2.
*For each set of squats, INCREASE weight on the bar. Example sets might look like this: OHS 135×5, OHS 155×5, OHS 185×5, FS 225×5, FS 255×5, FS 285×5, BS 325×5, BS 355×5, BS 375×5.
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Whitney, Mark, Ingrid, Chardonnay, Brittany and Firas catch up on their homework. Why? Coach said so.
A. Warm up on your own: 15 minutes.
B. You have 5 minutes to complete each of the following tests. Rest exactly 3 minutes between each test.
-100 KB snatch (24 kg/16kg)
-150 wall balls (20#/14# – 10 ft. target)
-200 double unders
C. Tabata team run: 20 seconds on, 10 seconds rest for 8 rounds. Take a 20# and 14# medicine ball with you on the runs. The med balls must stay off the ground for the duration of the Tabata cycle.
And this is what we saw leaving the gym. A perfect start to Friday: