2 SETS
1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Blackburns x 10 reps (SLOW)
https://www.youtube.com/watch?v=0x6pKQDUH5o
3) Single Arm Plank x 10-20 sec/side
4) Single Arm Wall Prayer Stretch x 30 sec/side
https://www.youtube.com/watch?v=IXnOMg4sT9U
OVERHEAD STRENGTH AND SKILL
Part 1: Jerk Warmup Sequence:
Jerk Balance x 5 reps; 3 sets @ RPE 6
45-75 sec rest between sets
Part 2: 4 Sets:
3 Barbell Push Press
1 Split Jerk (Pause for 1-2 seconds when you catch in the Split)
rest 90 sec between sets
Build to a 7/10 RPE.
WOD
15 MIN TIMER: MOVE CONTINUOUSLY THROUGH THIS CIRCUIT
Row 250-300m
10 Alternating Low Switch Cossack Squats
10 Side Plank Hip Taps/side
DIRECTLY INTO
15 MIN TIMER: MOVE CONTINUOUSLY THROUGH THIS CIRCUIT
Jog 250-300m
10 Reverse Plank Bridge with Hip Lift (hold 15 sec on last rep)
10 Tuck Ups (hold 15 sec on last rep)
Recovery
1-2 SETS
1) Supine Bench Weighted Chest Opener x 1 min
2) Slow Shoulder Circles x 5/side
3) Wrist Extension Stretch x 30 sec
On all stretches. FOCUS, breathe deep, exhale slowly, and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot, relax deeply.
https://youtu.be/fGx6URbI99A
https://youtu.be/G_Lb60oZ8G4
https://youtu.be/RuQ126GJLHY
The leaderboard:
Men’s (wall assisted HS)
🥇Jake – 1:35
🥈Mati – 1:23
🥉Jose – 0:39
Women’s (wall assisted HS)
🥇Carol- 2:36
🥈Nicola – 2:00
🥉Molly – 1:15
🔥Freestanding HS 🔥
Anna – 1:13
Yusuke – 0:16
Andrew – 0:10
Warmup
2 SETS
1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Cobra Singe Leg Good morning x 8 reps/side
3) Scorpion Taps x 8/side
4) Seal Stretch x 30 sec
https://youtu.be/ejNeD_VBU-w
https://youtu.be/nahcOhG-3_c
https://youtu.be/5qTYYawLFCY
Olympic Prep
EMOM X 4
1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS
2) 3 Power Snatch + 3 Snatch Balance
3) 3 Snatch + 3 Snatch grip Push Press
4) 3 Spitz Snatch
Week 8: Snatch Speed Strength
EVERY 75 SEC X 8 SETS
Sets 1-2:
Pause at Knee Snatch x 3 @ 65-70%
Sets 3-4:
Pause at Knee Snatch x 2 @ 70-75%
Sets 5-6:
Pause at Knee Snatch x 1 @ 75-80%
Sets 7-8:
Pause at Knee Snatch x 1 @ 80-85%
Week 2: Snatch High Pull
Snatch High Pull
In Week 1, work at 100% of 1RM Snatch for 3×3. Rest 2 minutes between work sets.
In Week 2, apply target weight increase and complete 2×3. Rest 2 minutes between work sets.
In Week 3, apply target weight increase and complete 3×2. Rest 2 minutes between work sets.
In Week 4, apply target weight increase and complete 2×2. Rest 2 minutes between work sets.
Target (10#) increase / week if work sets are above 100kg (220#).
Target (5#) increase / week if work sets are below 100kg (220#).
WOD
EVERY 4 MINS X 5 SETS
A – 8-10 Burpee Box Jump Over 24/20″
B – 10-12 Anchored Sit Ups
C – 10-12 Dual Russian Kettlebell Swings 53/35lbs
D – 150-200m Run
On every set perform the exercises in a new order:
Set 1 – ABCD
Set 2 – DCBA
Set 3 – CDAB
Set 4 – BADC
Set 5 – DBCA
Cash Out
EVERY 90 SEC X 6 (3 SETS PER SIDE)
Dumbbell Suitcase Knee over Toe Split Squat Right @ 30X0 x 8-10 reps
Dumbbell Suitcase Knee over Toe Split Squat Left @ 30X0 x 8-10 reps
Build up with each set and complete at least the last of your Working Sets at an RPE of 7-8/10. If you feel good you can perform all 3 sets at this RPE.
https://youtu.be/2U58iHm7oSM
————————————————————————
2 WORKING SETS
1) 10-12 Single Arm Dumbbell Powell Raise Right @20X0
rest 15 sec
2) 10-12 Tripod Dumbbell Elbowing Row Right @11X1
rest 30-60 sec between arm
3) 10-12 Single Arm Dumbbell Powell Raise Left @20X0
rest 15 sec
4) 10-12 Tripod Dumbbell Elbowing Row Left @11X1
rest 30-60 sec between arm
Effort – Perform both sets at an RPE of 7-8/10. This might require 1 or 2 short warm-up sets to get a feel for the right weight.
Intention – The two different exercises will likely be performed at different weights. You will first perform a lighter-weighted exercise to pre-exhaust the smaller muscles of the shoulder. After a short rest, you will follow that up with a heavier-weighted exercise to recruit the larger pulling muscles of the back. Complete this pattern on each side of the body for 2 sets per side.
Recovery/Mobility OH
-SHOULDER FLEXION
1) Passive Hang x 1 min
2) Sidelying Thoracic Rotation x 5-10/side with 5-sec hold
3) PVC Lat Stretch x 1-2 min
4) Prone Shoulder Flexion x 5 with 3-sec hold
5) Banded Lat Stretch x 1-2 min/side
6) Banded Shoulder Flexion x 10
7) Prone Shoulder Swimmers (Blackburns) x 5
https://youtu.be/IxjLIwI6B7M
https://youtu.be/4K9VrVIX93w
https://youtu.be/Sayh-xglS7g
https://youtu.be/ZYaqLBRWXgM
https://youtu.be/7g1XJ4YLW74
❗️8am and 10.30am class❗️
MURPH
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
We hope everyone has had a great Memorial Day weekend so far.
Tomorrow (Monday) we will be doing our annual Memorial Day workout, Murph. We will have a morning-only schedule. Classes are 8am and 10.30am.
See you all tomorrow 💪🏻
No yoga today
No yoga today. The gym is closed.
Community Class
11:30 – 1pm Open gym
Open gym
2 SETS
1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Shinbox Switch x 10 reps/side
3) Childs Pose with Lat Stretch x 30 sec/side
4) Plank to Downward Dog x 10 reps
Shinbox Switch (90-90 Hip Rolls)
https://youtu.be/2pkLUbN34GI
https://youtu.be/0jIZ5HhfyoY
Olympic Prep (5min Cap)
With empty bar:
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
Week 7: Speed Strength
EVERY 60 SEC X 10 SETS
Clean Pull
Low Hang Clean Pull
Low Hang Power Clean
Build weight each minute to make your final set tough with high-quality technique RPE 7/10.
Week 3: Halt Clean
Hold a 2 second pause at position two (knee height), then perform a full Clean.
In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
Target (10#) increase / week if work sets are above (242#).
Target (5#) increase / week if work sets are below (242#).
WOD
EVERY 60 SEC X 15 MINS
1) 20 sec Bike Sprint @ 97%
2) 8-14 Strict Ring Dips
3) 8-14 Kipping C2B Pull Ups/Kipping Pull ups/Body rows
Cash Out
EVERY 3:00 X 3 SETS
Strict Press 6-8 Reps
Loading – build up to RPE 8-9/10 on your last set, or perform all sets @ RPE 8-9/10. Choose the option that feels right for you.
Look back 2 weeks at your loading when you performed sets of 6-8 reps at RPE 7-8/10. This week, attempt to push your weights higher.
———————————————————————–
Superset for 2 sets. Rest 30 – 45 seconds between sets.
Single Arm DB Bench Press
2×10
*Work at a moderately challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.
Wide Grip Pull-Ups
2 x MAX
*Perform the maximum number of “Strict” reps possible per set.EVERY 2:30 X 3 SETS
Recovery
1-2 SETS
1) Bretzel x 1 min/side
2) Reclining Hero Pose x 1 min
Place the back on an elevated surface so you can sit comfortably for the entire minute
https://youtu.be/OlT-JIHU5_s
https://youtu.be/7drWD3TZFQI
2 sets (30 sec work/30 sec rest):
1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold
Strength Training (Time CAP: 15 min)
3 sets:
1) Hanging tuck + single leg extensions
3 reps with 5 sec hold on each leg each rep
2) 3-5 reps Strict Ring Dips with 5 sec pause at bottom depth
3) 5 reps Strict Toes to Bar
4) 15-20 sec Ring Support Hold
5) 3 Wall Walk with 5 sec hold
WOD
LOW-INTENSITY STEADY-STATE MOVEMENTS TODAY.
5 SETS:
Run 200m @ 75% effort
Rest 30 sec between sets
2 SETS
Tall Kneeling KB Hip to Halo x 10/side
Single Arm KB L Crunch x 10/side
5 SETS
Run @ 75% effort
Rest 30 sec between sets
2 SETS
10 KB Horn Bicep Curls
10 Hollow Rocks
Cash Out
Durante Core:
5 sets:
1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)
https://www.youtube.com/watch?v=xlHyy7LM4fM
