Tuesday September 2nd

Warm Up

400 m run

3X 10 each

Walking Lunge

push ups

sit ups

squats

2 min Shoulder / wrist Mobility

 

Strength/Technique

10 Min Emom 75-85 % or Build to a heavy

Power Clean & Push Jerk

 

Met Con 12 Min AMRAP

6 KBS 1 Pood/ 1 1/2 Pood

6 T2B

6 Pistols (alternating L/R)

 

Post WOD 

50 weighted sit ups 20/14

 

 

 

 

 

 

September 1st Monday 8AM Class Only

Labor Day, Holiday Schedule

all other Classes have been cancelled we will be having One Class only @ 8 AM.  Have a safe holiday enjoy it with  family and friends.

Warm Up

400 m Run

25 m side shuffle L/R

25 m Carioca L/R

15 SHPT

15 OHS

10 Lateral side step with High Knee L/R (box)

10 PushUps

10 Mountain Climbers

2 Min Shoulder mobility

2 min Hip Mobility

 

Stength/ Technique

3X.      3 Pause Position working bottom down

 

3 @50 % High Hang Power Snatch

3@ 60% hang Power Snatch

3 @ 70% Floor Power Snatch

 

Met Con For Time

1 Mile Run

then

50 WallBalls 20/14

40 Box Jumps 24/20

30 Burpees

20 Power snatches 95/65

10 Pull Ups

 

 

 

 

FRIDAY AUGUST 29th

WARM UP 1X

2 Min DU

20  Mountain Climbers

15  OHS

15 SHPT

15 Light WallBalls

30 handstand hold

 

then

Spend 2-4 Min on Mobility

Hip floss/ Stretch

Banded Shoulder Stretch

30 sec L/R Shoulder Stretch w PVC

Strength

OHS.

Find Your 3 RM

 

WOD  FOR TIME

50 DU between rounds or 150 S

15- (DU) -9. (DU)-6-(DU)

OHS 95/65

HSPU

 

 

 

 

 

Thursday August 28th

Warm Up 1 Time Thru

800 m Run

Bear Crawl Forward

Bear Crawl Backward

Compromised Lunge w / Leg Raise

Scorpions L /R 5 X

15  good Squats

15 Bent over Press W/5 to 10 Lb

Then 2-4 min

Hip ,back, knee mobility

Shoulder Mobility

 

Strength

Deadlift

3 – 3 – 3    70%  80%. 90%

 

 

MET CON 3 Rounds

10 Deadlifts @ 65 % 1RM

3 Ring MU.

*****Or 3. modify w Progression MU w Band

*****OR Modification for MU (. 9 Pull-ups  9 Ring Dips) or Dip off the Box

Then Cash OUT W

5 Min Plank ( you must accumilate 5 min anytime u drop you stop . Timer continues when you plank

FOR Time

 

 

 

 

 

 

 

Wednesday August 27thACCESSORY EQUIPMENT Accessory equipment is an interesting topic that is rather subjective. What I’ve found through my experience is that once an athlete gears up, they rarely gear back down. And in the beginning, it is worth while to spend some time shoring up weak links such as limited mobility in key areas of the body — ankles, hips, thoracic spine, shoulders and wrists — and improving the strength and conditioning of these associated joints as well before wrapping yourself up like you’ve already spent the better part of your career as a competitive weightlifter. The only piece that I feel rather strongly about (and again this is subjective) are the use of shoes for the beginner. Even with requisite mobility, weightlifting shoes will provide a weightlifter with a steady platform to drive and deliver force into the barbell. Shoes will also alter body positions favorably to re- main more upright throughout the lift. And because position is king in weightlifting. This “uprightness” of the body will allow greater access to more efficient technique allowing the athlete to start developing proper proprio- ceptive awareness right from the start. Common pieces of equipment found in weightlifting are weightlifting specific shoes, velcro and leather belts, nylon straps, elastic knee wraps and sleeves, and wrists wraps and athletic tape. So, if gearing up slow is the goal, how do you know when it’s an appropriate time to start using any of the pieces? Again, being com- pletely subjective, the athlete will typically hit a point where the thought or feeling of needing to try a piece of equipment will arise out of some gut instinct and that’s the instinct they will tend to follow. FINAL THOUGHTS Olympic-style weightlifting is a sport that has many mental, emotional and physical ups and downs. You’ll hit a period of time where your technique is coming along, you’re setting new personal records, and you’re feeling invin- cible. Then, inevitably, the dark times will come and personal records will seem like an impenetrable ceiling while technique seems to flirt by the wayside. During these moments, it’s important to remember why you started in the first place. What is it about weight- lifting that truly captures your attention and why it holds a candle in your heart. Once you can answer these questions with clarity and certainty, these are the answers that will help carry you through your lifetime journey towards weightlifting mastery.

Announcement only 1 Class on Monday 8AM all other classes are cancelled.  Enjoy the day with friends & family.

 

 

 

 

Warm up 1X thru

600 m run

15 SHPT

20 Hallow Rocks

20 Step Ups

25 m toe walk (across Gym)

25 m Heal Walk ( “”)

then

2-4 min

Banded Shoulder stretch

Bar & Foam RollerStretch

 

Strength

Shoulder Press

3 @70 3 @80 3@90

 

Met Con

Cash In 600 m sandbag Run

then

4 Rounds

6 Push Press 115/75

9 Box Jumps 20″ -24″

12 Russian Twist with weight 20# /10#

then

Cash Out 600 M  Sandbag Run

 

image

 

 

 

 

August 26th Tuesday

Warm up

400 m run

2X

10 Compromised Lunge with leg raise

10 inchworm ( stationary )

10 Mountain Climbers

10 K2E

10 Back extensions

With PVC 3 Position w/ a Snatch Pulls

3 Sets 5 Reps pause 2-3 sec in each position

 

10 Min EMOM

1 Snatch grip Deadlift + 1 Snatch Pull

Build up to 80% of 1 RM for 10 min emom

 

 

Met Con 15 Min AMRAP

4 X 25 m Sprint

5 T2B

10 KBS 53/35

10 Stationary Lunge   (Alternating Leg. 5each side)

August 25th Monday

Warm up 2 X

600 m run

10  med ball cleans

10 push ups

10 mountain climbers

10 k2E

 

Strengh

Backsquat

3-3-3

70-80-90

 

WOD with a running clock

4Min AMRAP

3 Cleans (PC or Full) 135/95

10 Burpees

 

2  Min Rest

4 Min AMRAP

2 Cleans 155/125

10 Burpees