WORKOUT for Wednesday 12/8/2021
EMOM LIFTS
– hang snatch singles
– hang clean doubles
– sumo deadlift triples
Every minute on the minute for as long as possible you’ll begin with an empty barbell and perform a HANG SNATCH on the top of every minute UNTIL satisfied or 3 misses total. Then every minute on the minute for as long as possible work 2 HANG CLEANS- can be any style, but must complete to a complete stop at the top of the hang position before lowering as little or as much as they’d like. After satisfaction OR 3 misses you must move onto 3 SUMO DEADLIFTS every minute on the minute, again until satisfied or untill 3 total misses for that movement.
Post all three maxes to whiteboard.
SKILLS for Tuesday 12/7/2021 is the SQUAT
CONDITIONING for Tuesday 12/7/2021
WATCH:
To complete a proper, full-depth overhead squat you’ll need to be able to accomplish a number of goals:
a.) have adequate flexibility in the ankles, hips, thoracic spine, and shoulders
b.) be strong and stable in the ankles, hips, thoracic spine, and shoulders
There are tons of ways to develop all these points- practice and stretching being the best.
Ankles can be developed with things like the first position of the Snatch Positional Stretches, the hips with deep squats, the T-spine with foam rolling and keg stretching; the shoulders with dislocates/pass through and more overhead practice.
Because you gain better access to those positions you can then practice your lifts and accessory movements to fill that range of motion in with strength.
Shall we bring back our Barbell Classes in the new year? These classes provided athletes two tracks: 1.) an ongoing powerlifting program to develop back squats, presses, and deadlifts. General overall strength; and 2.) an olympic weightlifting program for those wanting improvement in their snatches and clean & jerks. These follow a specific strategy to supplement what goes on in our ongoing Strength & Conditioning classes.
WORKOUT for Monday 12/6/2021
5 rounds for time:
10 overhead squats, 40/61kg
15 toes-to-bars
200m run (rain or shine- be prepared!)
Post time to whiteboard!
READ: What Humanity Should Eat to Stay Healthy and Save the Planet – Nature
Join us for YOGA with IVAN.MVMT at 10am today. RSVP via PushPress for meeting info.
HIIT for Sunday 12/5/2021
PARTNER WORKOUT for Saturday 12/4/2021
for max total reps
from 0:00-7:00 complete:
800m run together
max power cleans (YGIG)
from 7:00-14:00 complete:
800m run together
max jerks (YGIG)
from 14:00-21:00 complete:
800m run together
max clean & jerks (YGIG)
You and your partner choose the loading (and it should be benchmark weights we usually use like 25/34kg, 30/43kg, 35/52kg, 43/61kg, 50/70kg, etc) since you’ll be sharing a barbell. Both athletes must complete an 800m run before the barbell can be lifted in any of the three 7-minute intervals.
Post score to whiteboard!
WORKOUT for Friday 12/3/2021
“DIANE”
21-15-9 reps for time:
deadlift, 65/102kg
(strict) HSPU
Post time to whiteboard!
WATCH:
SKILLS for Thursdaty 12/2/2021 is the DEADLIFT
CONDITIONING for Thursday 12/2/2021
READ: From Ketchup to Pineapples: The Food that Should Never Be Kept In a Fridge – The Guardian
