SKILLS for Saturday 10/29/2022 is the SNATCH
WORKOUT for CHAMPAGNE SATURDAY 10/29
EMOM x12
a. the following complex for load: deadlift + hang clean + clean
b. hspu/strict pushup practice
then
AMRAP in 20:00
5 muscle-ups
10 thrusters
200m run
Rx = 2x 20/35/50 dumbbells. SupeRx = 2x 8/16/24kg kettlebells. Post results to whiteboard!
Champagne Saturday tomorrow!
We’ll have some light refreshments and more for all our athletes at all of our classes to celebrate our team.
WORKOUT for Friday 10/28/2022
Strict press max, then 3 sets of 3 @80-85%, then
“CGO 12.1”
as many target burpees (6″) as possible in 7 minutes!
Post max and time to whiteboard!
ENGINE for Fri 10/28
4-5 rounds
8 devil press
20 pogo hops
20 Gorilla row
1:00 rest
8 devil press
20 pogo hops
30 alternating hammer curls
1:00 rest
BODYBUILDING for Fri 10/28
6 rounds for each exercise do :45 work, :45 rest
a1. Viper press
a2. one-arm row, heavy (alternate sides each round)
b1. BtN snatch-grip push press + hold
b2. Meadows row (alternate sides each round)
c1. wide-grip pullup negatives
c2. DB hammer curls
d1. pausing Z-press
d2. crush-grip KB RDL + bent over row
GYMNASTICS for Fri 10/28
core, stretching, handstand/headstand test
E2MOM x18
a. :30 handstand skill
b. 10+ kipping skill
LISTEN:
SKILLS for Thursday 10/27/2022 is BENCH PRESS
COMPETITIVE EXERCISE for Thurs 10/27
hip and shoulder prehab
EMOM x3 do 3-5 jump to split
E:90 x7 clean + jerk dip + jerk
– Sets 1-2 do 3 reps at 65-70%
– Sets 3-4 do 2 reps 70-75%
– Sets 5-7 do 1 rep at 75%+
for time:
20-16-12-8-4 c2b pullups
10-8-6-4-2 cleans, 43/61kg
2-3 sets
8-10 single leg squats @3111
20 tuck ups
CONDITIONING for Thurs 10/27
LISTEN:
WORKOUT for Wednesday 10/26/2022
EMOM x12
2 power snatches
5 rounds for time:
250m row
15 wall ball shots, 8/14/20lbs to 9/9/10’
15 box jumps, 12/20/24
Post time to whiteboard.
ENGINE for Wed 10/26
in 4:00 complete 30 double kettlebell clean & press. in remaining time complete as many box jump overs as possible. Repeat until done!
BODYBUILDING for Wed 10/26
tabata floor press
300 banded pull aparts (in sets of 30-50)
300 banded face pulls (in sets of 30-50)
3 rounds of
5-5-5 bicep openers
12+ plate flips
8x 3 chinup negatives
READ: Why Athletes Need a ‘Quiet Eye’ – BBC Future
SKILLS for Tuesday 10/25/2022 is the PRESS/PUSH PRESS/JERK
COMPETITIVE EXERCISE for Tues 10/25
warmup flow, shoulder prehab
EMOM x3 do 5 tall snatches, 20-30%
E:90 x5 do hang power snatch + power snatch + snatch, 55/60/65/70/75%
E:90 x3 do 2 touch-and-go pause snatch, 75%
for total time:
800m run + 150′ HSW/10 wall walks/150 HS march + 20 GHDSU
2:00 rest
2 rounds of 400m run + 100′ HSW + 15 GHDSU
3:00 rest
4 rounds of 200m run + 50′ HSW + 10 GHDSU
3 rounds of
20 back extensions
200′ odd object carry
GYMNASTICS for Tues 10/25
core conditioning, stretching, stall bars
EMOM x 15 minutes
a. 3-5 muscle-ups/10-15 pullups
b. 5-10 box jumps, high
c. 10-20 single leg squats
more core
WORKOUT for Monday 10/24/2022
30:00 to establish a max front squat then 3 sets of 3 reps at 85%, then
AMRAP in 7 minutes:
12-15-18-21-etc of
hang power cleans, 20/35/50kg
toes-to-bar
Post max and time to whiteboard!
ENGINE for Mon 10/24
6 rounds, as unbroken as possible:
15 sandbag ground-to-overhead
20 sandbag overhead lunge
60 sandbag pogo hop
BODYBUILDING for Mon 10/24
2 rounds of
10 barbell bent over row
10 reverse grip barbell bent-over row
10 Chinese lateral raise
16 alternating dumbbell curls
16 alternating hammer curls
Rest as needed between sets, but each set should be completed unbroken and the loading should challenge the prescribed number.