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Oly Practice

January 6, 2011

Can you name this SICFIT Austin athlete? Hint: She’s soooo LA.

SICFIT 01-06-11

A. Warmup: Small and large shoulder circles forwards and backwards with 10#/5# plates x10 each; figure-8 with 25#/15# plate 30 seconds each direction; PVC pass-throughs x10 and dislocates x10; 20 OHS with PVC; cossacks 1 minute; 30 KB swing 24 kg/16/kg; 20 KB goblet squats; inch worm with scorpion x2; 5 wall walks.

B1. Hang clean 3×3
B2. Split jerk footwork practice with PVC 3×10

Snatch Complex:
C1. Power snatch x3
C2. Overhead squat x3
C3. Hang snatch x3
*Repeat this complex 3 times. Hook grip everything.

The Turkish Get Up (TGU) as explained by Jeff Martone
-Part I:
-Part II:


Rest day.

January 5, 2011
Your homework: Get NINE hours of sleep tonight!
And to train your brain… Today in history:
1815 Federalists from all over New England, angered over the War of 1812, draw up the Hartford Convention, demanding several important changes in the U.S. Constitution.
1861 The merchant vessel Star of the West sets sail from New York to Fort Sumter, in response to rebel attack, carrying supplies and 250 troops.
1904 American Marines arrive in Seoul, Korea, to guard the U.S. legation there.
1914 Henry Ford astounds the world as he announces that he will pay a minimum wage of $5 a day and will share with employees $10 million in the previous year’s profits.
1917 Bulgarian and German troops occupy the Port of Braila.
1919 British ships shell the Bolshevik headquarters in Riga.
1920 GOP women demand equal representation at the Republican National Convention in June.
1921 Wagner’s “Die Walkyrie” opens in Paris. This is the first German opera performed in Paris since the beginning of World War I.
1923 The U.S. Senate debates the benefits of Peyote for the American Indian.
1925 Nellie Tayloe Ross of Wyoming is sworn in as the first woman governor in the United States.
1936 Daggha Bur, Ethiopia, is bombed by the Italians.
1942 U.S. and Filipino troops complete their withdrawal to a new defensive line along the base of the Bataan peninsula.
1947 Great Britain nationalizes its coal mines.
1951 Inchon, South Korea, the sight of General Douglas MacArthur’s amphibious flanking maneuver, is abandoned by United Nations force to the advancing Chinese Army.
1952 Prime Minister Winston Churchill arrives in Washington to confer with President Harry S. Truman.
1968 U.S. forces in Vietnam launch Operation Niagara I to locate enemy units around the Marine base at Khe Sanh.
1969 President Richard M. Nixon appoints Henry Cabot Lodge as negotiator at the Paris Peace Talks.
1971 President Richard M. Nixon names Robert Dole as chairman of the Republican National Party.
1982 A Federal judge voids a state law requiring balanced classroom treatment of evolution and creationism.

Let’s try a little Litvinov…

January 4, 2011

Sergei Litvinov.

REMEMBER ATHLETES: Keep the heavy days heavy; the hard days hard. Keep the light days light; the easy days easy. Stay out of the middle. The middle will kill you.

SICFIT 01-04-11

A. Warmup: Run Hancock x2 w/dumbells (35/25), [5 TGU each arm, 5 windmills each arm, 5 one-leg RDL each leg, 5 HSPU, 20 supermans and 20 DB situps] x2.

B. LitviCleans (variation on a Litvinov workout):
-Perform 8 unbroken cleans and then sprint 250 yds. Rest 3 minutes. Repeat for a total of 4 sets.

*For the cleans, use a barbell, dumbells (50#/35#) and kettlebells (24 kg/20kg) to mix things up. Choose a different apparatus every round.

C. Sled drags with kettlebell: 15 yds with KB in one hand (suitcase hold). Come back with KB in the other hand. 15 yds. with KB in overhead position, come back back in the other hand.

Happy(?) New Year!

January 3, 2011

Christmas present from the 0530 and 0630 classes! Couldn’t have said it better myself…

Quote of the day: “Just because it’s simple, doesn’t mean it isn’t hard. Learn the difference.” –Dan John

Simple SICFIT 01-03-11

A. Warmup: Run North Loop x2, 5 TGU each arm, 5 sled drags, inch worm with scorpion x2, cossacks x1 minute, 30 unbroken KB swings, 10 unbroken strict pullups, 20 supermans, 20 single-leg RDL.

B1. Front Squat 7×5.
B2. AMRAP pull-ups.

*Move directly from front squats to pull-ups with NO rest in between. Rest approximately 3 minutes between sets. Example front squat set scheme: 135, 135, 185, 225, 255, 225, 265. On set 6, drop weight. On set 7, go for a 5-rep max.

Who makes up WODs on the spot?

December 17, 2010

Believe it or not, Nick is actually holding onto a pair of 50# dumbbells…

We do. With an assortment of movements, rounds and rep scheme provided randomly by the athletes, this is what we came up with for our last day of December programs:

SICFIT 12-17-10

-START: Run N. Loop (~800 yds) with sandbag (70#/50#)

7 rounds:
-3 DB Cleans (50#/35#)
-6 DB RDL (1×50#)
-7 Anchored weighted sit-ups (30#/20#)

-FINISH: Run N. Loop with sandbag (70#/50#)


December 16, 2010

Different strokes for different folks.

SICFIT 12-16-10

Run each for time:

-1 mile, rest 6 minutes.
-1200 meters, rest 4 minutes.
-800 meters, rest 2 minutes.
-400 meters, done.

Today’s 0530 and 0630 times:

Last week of 2010…

December 15, 2010

The 1315 Garage Gym Rx class taking hits of DIPS and HSPU.

SICFIT Austin 12-14-10

A. Sumo deadlift 3-3-3-3-3
B. For time: 20-15-10-5
-Ring dip
-1-arm overhead KB walking lunge (24 kg/16 kg)
-Sandbag run to Hancock (70#/50#)

SICFIT Austin 12-15-10

A. Snatch Balance 2-2-2-2-2 (work on speed under the bar — lock it out with NO press: AFAP).
B. Sots Press 2-2-2-2-2 (goes as heavy as you can: keep your weight back and midline stable).