Workout for Thursday 23 December 2010

Tomorrow's Workout:

Bench- continue progression (add 5 pounds) for 3x5 or heavy 5x2

then

10-9-8...3-2-1
Swings
Burpees
Box Jumps

Workout for Tuesday 21 December 2010

Tomorrow's Workout:

Snatch- work up to 5 singles at 85%

then

Clean and Jerk- work up to 5 singles at 85%

then

Spend some time working on skills- Mobility!!! (mobilitywod.com), Kipping, Double-Unders, Handstand Drills, etc.

Workout for Monday 20 December 2010

Tomorrow's Workout:

Back squat- continue progression (add 5-10 lbs) or 5x2, the 5x2 should be heavy!

then

5 dumbbell strict presse

5 strict pullups

10 dumbbell pushpress

5 strict pullups

15 dumbbell jerks

5 strict pullups

Dumbbell bench to failure (keep your hands narrow and elbows in!)

5 strict pullups

15 dumbbell jerks

5 strict pullups

10 dumbbell pushpress

5 strict pullups

5 dumbbell strict press

Workout for Saturday 18 December 2010

For tomorrow, either make up any workouts you missed this week or go swim.

If you swim, make sure to do some Boomer drills- restarts, breakout works, underwater work, etc.

Workout for Friday 17 December 2010

Tomorrow's Workout:

3 sets of max strict pullups

then

1000m row for time
rest 3 minutes
500m row
rest 3 minutes
500m row

Goal is for both 500m efforts to be faster than your 1000m time divided in half.

Workout for Thursday 16 December 2010

Tomorrow's Workout:

Pushpress- 3 rep max

Notes: Quick dip and big drive from your hips! Keep your chest up!

then

As many rounds as possible in 20 minutes:
400m run
35 wall balls (sub is light dumbbell thrusters)
10 burpees

Notes: Control your breathing on the run, same way you would in the pool. Just like the pushpress, keep your chest up and big hip drive on the wallball/thruster.

Workout for Tuesday 14 December 2010

Tomorrow's Workout:
2-2-2-2-2-2-2-2-2-2 (That's 10 sets of 2) Deadlift
Rest :60 between sets, try to add weight each set

Notes: These are touch and go, meaning don't let go of the bar. Make sure you maintain the lumbar curve in your spine! When you lower the weight, start by bringing your hips down and back, don't just bend over and drop it!

then,

5 rounds:
12 swings
12 knees to elbows (sub is situps)
21 double unders (subs are either x2 tuck jumps or x3 jump rope singles

Notes: Maintain your lumbar curve on the swings! Get the weight up with your hips, not your arms! On the double unders, flick down and try to swing the rope with your wrists rather than your arms.

Workout for Monday 13 December 2010

This break I am actually going to continue to post our daily workouts. Post your results to the comments section. Warmup is as follows: 2-3 min row row or bike, dynamic shoulder rotations, dynamic hip swings, 30 sit ups, 30 back extensions, 10-15 air squats feel your bottom position, 10-15 pushups done quickly.
I will also post coaching cues/notes and post-workout stretching.
If you have any questions feel free to call text or e-mail me and I'll get right back to you.


Tomorrow's Workout:
Front squat- 3 rep max

Notes- Keep the bar tight against your throat with high elbows! Big brace and chest up!

then

4 rounds with 2:00 rest between rounds:
8 unbroken squat snatches
16 pullups
24 box jumps

Notes: Choose a weight you can handle unbroken! Hold your brace throughout the entire squat snatch movement! Stay tight and use your kip on the pullups!

Stretching:
-Hip stretch with leg on box/ledge
-Overhead/Streamline stretch
-Calf stretch against wall
-Hip flexor stretch- http://www.youtube.com/watch?v=5I8OGu-0LFs

Workout 12/10/10

Tomorrow's Workout:
Clean and jerk- 2 reps on the minute for 10 minutes

then

5 rounds:
10 push press
21 double-unders

Workout 12/9/10

Cool new website worth checking out- gymnasticswod.com
The features daily gymnastics drills much the same way mobilitywod.com, another great site, posts daily mobility work. We are going to start throwing these drills into warmup and/or cool down.



Tomorrow's Workout:

3 rep max narrow grip bench on the football bar

then

12-9-6-3
Heavy power clean
Dips

Workout 12/7/10

Tomorrow's Workout:
Snatch- heavy single or technique development work

then

In Nelson-
Run 1 mile, about 12 laps around, we'll mark it up before we start, against an 8:00 running clock
at the end of 8 minutes perform for time-
5 rounds of:
5 pullups
10 pushups
15 squats

I know this sounds confusing but it will all be explained.

Finals Week

In light of Finals Week starting tomorrow this week's workouts are going to be moved back a half hour to 730 AM. If your exam schedule conflicts with the workout time, either make it up on Wednesday or talk to me and we'll figure something out.
Tomorrow's workout is going to be a real midline taxer.  Make sure yo hold your breath through the movements and keep those rib ends tucked in throughout.

Tomorrow's Workout:
Squat- progression or 5x3 on the minute at 80%

then

20-14-8
Thrusters
DB death march between each set

Phone post

I'm posting from my phone so I hope this works

tomorrows workout:

nick- sled pulls and push press
will- clean drills and pendlay rows
Tyler- snatch work

then

row sprints:
:20 all out, 1:40 rest
x 10

Thursday's Workout

We're gonna get after it in the gym the next two days going into the Amherst meet on Saturday. The Oregon football team does something similar, lifting heavy and going through rigorous practices on Fridays to get their bodies primed for Saturday games.

Tomorrow's Workout:
Bench- progression or Wendler Week 3

then

AMRAP 12:
5 dumbbell shoulder-to-overhead
Box Jumps on the tall box, will be changed to broad jumps or hurdles depending on availability